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A vegetable dish of mushrooms, onion and garlic cooked with a modest amount of oil; nutrition varies with added oil and salt.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mushroom, Onion and Garlic Dish (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 13 g of carbs, 4.5 g of protein, 6.8 g of fat and 3.6 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
13g
· 5% DV
Protein
4.5g
· 9% DV
Fat
6.8g
· 9% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 14% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.6 g | 13% |
| Protein | 4.5 g | 9% |
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) | 180 g | 130 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 120 g | 86 kcal |
| 1 cup (chopped) | 150 g | 108 kcal |
| 1 cup (medium) | 180 g | 130 kcal |
| 1 serving (large) | 250 g | 180 kcal |
| 1 bottle (large) | 350 g | 252 kcal |
Calculated from 72 calories per 100 g.
Mushroom, Onion and Garlic Dish is made by softening sliced onion in a little oil, adding mushrooms, and cooking until their released moisture evaporates. Stir in the garlic near the end so it turns fragrant without burning, then season to taste.
Cook Mushroom, Onion and Garlic Dish in a wide, hot pan and avoid crowding the mushrooms. A crowded pan traps steam, so the mushrooms release liquid faster than it can evaporate; cook in batches if needed.
Yes, clean the mushrooms for Mushroom, Onion and Garlic Dish, but do it quickly under running water or wipe them with a damp cloth. Dry them well before cooking so surface water does not make the pan steam.
Cremini or white button mushrooms work well in Mushroom, Onion and Garlic Dish because they are easy to find and cook evenly. Oyster mushrooms add a softer texture, and combining varieties gives the dish a deeper mushroom flavor.
Serve Mushroom, Onion and Garlic Dish with rice, pasta, crusty bread, or roasted potatoes. For a lighter meal, pair it with a crisp green salad; it can also be spooned over toast or used as a savory side.
Yes, dried mushrooms can be used in Mushroom, Onion and Garlic Dish. Rehydrate them first, then drain and slice them; strain the soaking liquid if you want to add a little to the pan, since it can carry grit.
Yes, you can make Mushroom, Onion and Garlic Dish without oil by starting the onions with a splash of water or broth in a nonstick pan. Add more liquid a little at a time if the onions begin to stick.
Yes, Mushroom, Onion and Garlic Dish can be cooked ahead and reheated in a pan. The mushrooms may soften and release some liquid after chilling, so reheat uncovered to let excess moisture evaporate before serving.
Mushroom, Onion and Garlic Dish keeps for about three to four days in a sealed container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until hot throughout.
Yes, Mushroom, Onion and Garlic Dish can be frozen in airtight, portion-sized containers. The mushrooms may become softer after thawing, so defrost it in the refrigerator and reheat it in a pan to cook off any extra liquid.
Vitamins
B3
5.58mg · 35% DV
B2
0.4mg · 31% DV
Biotin
7.2µg · 24% DV
B5
1.17mg · 23% DV
Minerals
Copper
0.45mg · 50% DV
Selenium
14µg · 25% DV
Phosphorus
126mg · 18% DV
Potassium ⭐
540mg · 16% DV
Sodium
324mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 serving (medium) (180 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, onion and garlic dish is a simple home-style preparation of sliced mushrooms cooked with onion and garlic in a little oil. It has no single regional origin; similar combinations are made in kitchens around the world, with herbs or spices added to taste.
The mushrooms turn tender and savoury, while the onion softens and the garlic gives the dish a fragrant edge. Serve it warm as a vegetable side, spoon it over toast or grains, or fold it into an omelette. It contains some fibre, and its energy content is modest at 72 calories per 100 g; the amount of oil used can change that. For a lighter result, measure the oil and cook the mushrooms in a wide, hot pan.
Medium
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
0.99g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.