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Vegetable mushroom casserole, rich in fiber and vitamins, low-calorie main dish.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mushroom casserole (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 17 g of carbs, 6.4 g of protein, 6 g of fat and 5.4 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
150
KCAL / 200G
Carbs
17g
· 6% DV
Protein
6.4g
· 13% DV
Fat
6g
· 8% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 17% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 5.4 g | 19% |
| Protein | 6.4 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 150 kcal |
| 1 slice (thin) | 50 g | 38 kcal |
| 1 slice (thick) | 80 g | 60 kcal |
| 100 g | 100 g | 75 kcal |
| 1 serving (small) | 120 g | 90 kcal |
| 1 piece (medium) | 180 g | 135 kcal |
| 1 cup (medium) | 180 g | 135 kcal |
| 1 piece (large) | 250 g | 188 kcal |
| 1 cup (large) | 250 g | 188 kcal |
| 1 serving (large) | 300 g | 225 kcal |
Calculated from 75 calories per 100 g.
To make mushroom casserole, sauté sliced mushrooms with onion and vegetables, add seasoning and a sauce, then cook everything in a casserole dish. You can bake it or cook it on the stovetop; browning the mushrooms first helps keep the dish from turning watery.
Mushroom casserole commonly includes mushrooms, onion, garlic, and vegetables such as tomatoes or peppers. Herbs and a sauce bring the ingredients together, while cheese or cream can be added for a richer version.
Button mushrooms are a reliable, easy-to-find choice for mushroom casserole, while cremini or oyster mushrooms add a deeper flavor. You can combine varieties, but use wild mushrooms only when they have been identified and sourced safely.
Mushroom casserole can become watery because mushrooms release moisture as they cook. Sauté them in a wide, hot pan until much of that liquid evaporates before adding vegetables or sauce, and avoid crowding the pan.
Yes, mushroom casserole can include chicken or beef. Brown the meat and cook it until tender before adding the mushrooms; adding mushrooms later helps them keep their texture instead of becoming overcooked.
Mushroom casserole pairs well with rice, crusty bread, potatoes, or a simple green salad. Choose a lighter side if the casserole contains cream or cheese, since those additions already make the meal richer.
Yes, you can prepare mushroom casserole ahead and refrigerate it before baking. Keep the ingredients covered, and bake it until hot throughout before serving; preparing the mushrooms separately can help prevent excess moisture.
Cooked mushroom casserole keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is hot throughout.
Yes, mushroom casserole can be frozen, although creamy sauces may separate and mushrooms may soften after thawing. Cool it promptly, freeze it in a tightly sealed container, and thaw it in the refrigerator before reheating.
Mushroom casserole can fit into a weight-loss meal when it is made with plenty of vegetables and modest amounts of cream, cheese, or oil. Its effect depends on the whole meal and portion, not the casserole alone.
Vitamins
Biotin
12µg · 40% DV
B5
1.4mg · 28% DV
B2
0.36mg · 28% DV
B3
4.2mg · 26% DV
Minerals
Copper
0.26mg · 29% DV
Selenium
14µg · 25% DV
Sodium
360mg · 16% DV
Phosphorus
96mg · 14% DV
Potassium ⭐
420mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 150 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Mushroom casserole here refers to a Turkish-style güveç: mushrooms cooked slowly with vegetables in a casserole pot. Onion, tomato and pepper are common additions, though home recipes vary. The gentle cooking brings the ingredients’ juices together into a savoury sauce.
The mushrooms turn tender and juicy, while the vegetables add sweetness and depth; serve it hot as a main with rice or bread, or alongside a salad. It is a relatively light, vegetable-led dish, with 2.7 g of fibre per 100 g. For a lighter meal, pair it with salad and keep the bread or rice modest; it also works well as part of a shared table.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.2g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.