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    Ingredient guide · Ingredient reference

    What are portobello mushrooms good for? A food comparison with clear limits

    Portobello mushrooms can add volume and flavor to a meal with relatively few calories when plain. Their protein content is modest, and vitamin D varies greatly with ultraviolet treatment, so a mushroom cap is not nutritionally equivalent to every food it replaces.

    Read the evidence ↓

    Supplement Science Insights Editorial Team

    Published September 23, 2026

    Plain mushrooms have a defined nutrient profile

    USDA SR Legacy lists grilled portabella mushrooms at 29 calories, 3.28 g protein and 0.58 g fat per 100 g edible portion. Added oil, cheese or sauces are not represented by those plain-food numbers. These historical reference values describe the food, not a health-treatment effect. [1]

    Meaty texture does not mean a meat-level protein serving

    The listed 3.28 g protein per 100 g is useful context when building a meal. If a mushroom replaces the main protein food, consider another protein source rather than assuming the visual substitution preserves the meal’s nutrient amounts. Compare the full recipe and portion. [1][2]

    Check the vitamin D claim carefully

    The ordinary grilled entry lists 0.3 micrograms vitamin D per 100 g, while the separate UV-exposed grilled entry lists 13.1 micrograms. ODS explains that UV exposure can increase mushroom vitamin D2. Do not assign the UV-treated value to an unlabeled mushroom or use raw-versus-cooked entries to calculate a precise retention percentage. [1][3]

    A stuffed mushroom is a complete recipe

    Imagine comparing a plain grilled cap with one filled with cheese and breadcrumbs. The cap contributes the mushroom nutrients, while the filling and added fat change the totals. Use the ingredient amounts or prepared product label before calling one meal high-protein or low-calorie. [1][2]

    Hypothetical example — compare the specified food and serving
    ReferenceWhat it tells you
    Plain grilled reference29 calories and 3.28 g protein per 100 g
    UV-treated productVitamin D may be substantially higher
    Stuffed or sauced dishAssess the complete meal
    What are portobello mushrooms good for? A food comparison with clear limits — original article outline diagram
    Original editorial diagram of this article’s sections; no product photograph or clinical finding is depicted.

    Sources for this article

    1. USDA FoodData Central — SR Legacy April 2018 food composition dataset
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.
    2. How to Understand and Use the Nutrition Facts Label | FDA
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.
    3. Vitamin D - Health Professional Fact Sheet
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.