FoodScore
0/ 100
Goodvegetable· 100 g

Mushroom Portobello

Portobello mushrooms score well at 72/100, primarily due to their low calorie count, high fiber content, and notable micronutrient contributions, particularly vitamin D and iron.

  • A 100g serving of portobello mushrooms provides 3.8g of fiber, contributing to daily intake.
  • These mushrooms are a good source of vitamin D, supplying 27% of the Daily Value per 100g.
  • With only 32 calories per 100g, portobello mushrooms are a low-calorie addition to meals.
  • Portobello mushrooms are minimally processed (NOVA 1), indicating they are a whole food.
  • They offer 19% of the Daily Value for iron per 100g, supporting various bodily functions.
  • Scores +7 points above the vegetable category average (65/100 across 68 foods).
Fiber
3.8g
14% of Daily Value
Protein
1.49g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
9mg
0% of Daily Value
+
What it brings to the table
Fiber (3.8g)+4
Micronutrients (Potassium, Iron, Vitamin D, Riboflavin)+8
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 72

Portobello mushrooms achieve a strong FoodScore of 72/100, largely driven by their favorable nutritional profile. They receive significant bonuses for their fiber content, with 3.8g per 100g, which contributes to digestive health and satiety. The mushroom's rich micronutrient profile also earns a substantial bonus, particularly for its impressive 27% Daily Value of vitamin D and 19% Daily Value of iron per 100g, along with notable amounts of potassium and riboflavin. As a minimally processed food (NOVA class 1), portobello mushrooms receive a significant bonus, reflecting their whole food nature and lack of industrial processing. The absence of added sugars, trans fats, and saturated fats further enhances its score, as these are common penalty drivers in many other foods. With only 32 calories per 100g and a low sodium content of 9mg, portobello mushrooms contribute positively to a balanced diet without adding excessive energy or sodium. To achieve an even higher score, the mushroom would need to naturally contain a broader spectrum of micronutrients in higher percentages or offer a more significant protein contribution, though its current profile is already quite beneficial.

Health benefits

What the nutrients in mushroom portobello actually do for you, grounded in established dietary science.

Supports Bone Health

Portobello mushrooms are a notable source of vitamin D, a crucial nutrient for bone health. A 100g serving provides 27% of the Daily Value for vitamin D, which is essential for the body's absorption of calcium and phosphorus, both vital for maintaining strong bones. Adequate vitamin D intake helps prevent bone loss and reduces the risk of osteoporosis. Unlike many plant-based foods, mushrooms can naturally produce vitamin D when exposed to UV light, making them a unique dietary source. Including portobello mushrooms regularly can contribute significantly to meeting daily vitamin D requirements, especially for those with limited sun exposure.

Aids in Red Blood Cell Formation

Portobello mushrooms contribute to the body's iron stores, which are essential for red blood cell formation and oxygen transport. A 100g serving delivers 3.47mg of iron, providing 19% of the Daily Value. Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to all parts of the body. Adequate iron intake is crucial for preventing iron-deficiency anemia, which can lead to fatigue and weakness. While plant-based iron (non-heme iron) is absorbed less efficiently than animal-based iron, consuming it with vitamin C-rich foods can enhance absorption. Portobello mushrooms offer a valuable plant-based source of this important mineral.

Promotes Digestive Health

The fiber content in portobello mushrooms plays a beneficial role in digestive health. With 3.8g of fiber per 100g, these mushrooms contribute to the recommended daily fiber intake. Dietary fiber helps to add bulk to stool, facilitating regular bowel movements and preventing constipation. It also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. A well-functioning digestive system is linked to overall well-being and can influence nutrient absorption. Incorporating fiber-rich foods like portobello mushrooms can be an effective strategy for maintaining digestive regularity and health.

Supports Heart Health

Portobello mushrooms can contribute to heart health through their low sodium and fat content, combined with their potassium levels. A 100g serving contains only 9mg of sodium and 0g of saturated fat, which aligns with dietary recommendations for reducing the risk of cardiovascular disease. Additionally, they provide 506mg of potassium, accounting for 11% of the Daily Value. Potassium is an electrolyte that helps to balance fluid levels and can counteract the effects of sodium, contributing to healthy blood pressure. A diet rich in potassium and low in sodium is emphasized by dietary guidelines for maintaining cardiovascular well-being.

How to eat it

Portobello mushrooms are a versatile vegetable, often used as a meat substitute due to their hearty texture and umami flavor. They are commonly grilled, roasted, or sautéed and can be incorporated into a wide range of dishes, from sandwiches and burgers to pasta and stir-fries. Their large caps make them ideal for stuffing, offering a substantial and flavorful component to meals. A typical serving size is one large cap, which is roughly 100g.

To prepare, gently wipe portobello caps clean with a damp cloth instead of rinsing, as they can absorb water and become soggy. Remove the stem and scrape out the gills if desired for a milder flavor and firmer texture.
For a savory main dish, marinate portobello caps in balsamic vinegar, olive oil, and herbs, then grill or roast until tender. Serve on a whole-grain bun as a vegetarian burger or sliced over a salad.
Incorporate sliced portobello mushrooms into stir-fries, omelets, or pasta sauces to add umami depth and a boost of fiber and micronutrients.
Store fresh portobello mushrooms in a paper bag in the refrigerator to allow for air circulation, which helps prevent moisture buildup and extends their freshness.
Things to keep in mind

For most individuals, portobello mushrooms are safe to consume in typical serving sizes. However, some people may experience mild gastrointestinal discomfort such as bloating or gas due to their fiber content, especially if not accustomed to a high-fiber diet. Mushroom allergies, though rare, can occur and may present with symptoms like skin rash, swelling, or difficulty breathing. Individuals with a known mushroom allergy should avoid portobello mushrooms. There are no widely documented significant drug interactions or specific cautions for pregnant individuals or those with kidney disease at normal consumption levels.

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Reader questions
Are portobello mushrooms healthy?
Yes, portobello mushrooms are considered healthy, scoring 72/100 on FoodScore. They are low in calories and fat, and provide beneficial amounts of fiber, vitamin D (27% DV), and iron (19% DV). Their nutrient profile supports bone health, red blood cell formation, and digestion, making them a nutritious addition to most diets.
Are portobello mushrooms good for weight loss?
Portobello mushrooms can be beneficial for weight loss due to their low calorie density and high fiber content. At only 32 calories per 100g, they add bulk and flavor to meals without significantly increasing caloric intake. The 3.8g of fiber per 100g also promotes satiety, which can help reduce overall food consumption.
Are portobello mushrooms ultra-processed?
No, portobello mushrooms are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are whole foods that have undergone little to no alteration from their natural state, aligning with dietary recommendations for consuming whole, unprocessed foods.
How should I cook portobello mushrooms?
Portobello mushrooms are highly versatile. Popular cooking methods include grilling, roasting, and sautéing. They can be marinated and grilled as a vegetarian burger patty, sliced and added to stir-fries or pasta sauces, or baked with various stuffings. Their hearty texture holds up well to high heat.
What can I use as a substitute for portobello mushrooms?
If you're looking for a similar hearty, umami flavor and texture, large cremini (baby bella) mushrooms can be a good substitute, though they are smaller. Eggplant slices can also serve as a meat substitute in some dishes, offering a different but substantial texture. For flavor, dried shiitake mushrooms rehydrated can provide intense umami.
Do portobello mushrooms provide protein?
Portobello mushrooms contain a modest amount of protein, with 1.49g per 100g. While not a primary protein source, they contribute to overall daily protein intake, especially in plant-based diets. Their protein content, combined with fiber, can enhance the satiety of a meal.
Are portobello mushrooms good for heart health?
Yes, portobello mushrooms can support heart health. They are very low in sodium (9mg per 100g) and contain no saturated or trans fats, which are important factors in managing cardiovascular risk. Additionally, their potassium content (506mg per 100g) helps regulate blood pressure, further contributing to a heart-healthy diet.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 168422)Updated 2026-04-20