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Whole and sliced mushrooms sit in a glossy olive-green sauce, with small pieces of green olive scattered among them on a serving plate.
●Low GI

Mushrooms in olive sauce Calories

Mushrooms served in an olive-based sauce; savory, low-carb, moderate-fat dish

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

92kcal

GI

15low

POTASSIUM · 100 G

290mg

FIBER · 100 G

1.8g

Quick answer

1 serving (medium) of Mushrooms in olive sauce (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 6.9 g of carbs, 4.2 g of protein, 10.6 g of fat and 2.7 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Mushrooms in olive sauce Nutrition Facts

Selected: 1 serving (medium) · 150 g

138

KCAL / 150G

Carbs

6.9g

· 3% DV

Protein

4.2g

· 8% DV

Fat

10.6g

· 14% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 20% · Protein 12% · Fat 68%

Mushrooms in olive sauce nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories138 kcal
Total fat10.6 g14%
Saturated fat1.58 g8%
Trans fat0 g
Sodium540 mg23%
Total carbohydrate6.9 g3%
Fiber2.7 g10%
Protein4.2 g8%

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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How Many Calories in 1 Serving of Mushrooms in olive sauce?

ServingAmountCalories
1 serving (medium)150 g138 kcal
1 tablespoon (small)18 g17 kcal
2 tablespoon (medium)36 g33 kcal
½ cup (half)75 g69 kcal
100 g100 g92 kcal
1 piece (small)120 g110 kcal
1 cup (medium)150 g138 kcal
1 piece (large)180 g166 kcal
1 serving (large)220 g202 kcal

Calculated from 92 calories per 100 g.

Frequently Asked Questions About Mushrooms in olive sauce

How do you make mushrooms in olive sauce?

To make mushrooms in olive sauce, sauté sliced mushrooms until tender, then toss them with a sauce of chopped olives, olive oil, garlic and herbs. Cook the mushrooms in batches so they brown instead of steaming in their own moisture.

What olives work best in mushrooms in olive sauce?

Green olives give mushrooms in olive sauce a bright, briny taste, while black olives make the sauce milder. Use pitted olives and taste the sauce before adding salt, since olives can already make the dish quite salty.

How do you stop mushrooms in olive sauce from getting watery?

To keep mushrooms in olive sauce from getting watery, dry the mushrooms well and cook them over fairly high heat without crowding the pan. Add the olive sauce after most of the liquid released by the mushrooms has evaporated.

Can you use canned mushrooms in mushrooms in olive sauce?

Yes, canned mushrooms work in mushrooms in olive sauce, though they are softer and less earthy than fresh ones. Drain and pat them dry first, then briefly sauté them to remove excess moisture before adding the sauce.

What can you serve with mushrooms in olive sauce?

Mushrooms in olive sauce go well with crusty bread, roasted vegetables, rice or grilled meat. They can also be served as part of an antipasto-style spread; pair them with milder dishes to balance the olives’ salty, savory flavor.

Can mushrooms in olive sauce be served cold?

Yes, mushrooms in olive sauce can be served cold as an appetizer or side dish. Let them cool, refrigerate them in a covered container, and bring them out shortly before serving so the olive flavors are easier to taste.

Can you make mushrooms in olive sauce ahead of time?

Yes, you can make mushrooms in olive sauce ahead of time and refrigerate them in a covered container. For the best texture, keep the mushrooms and sauce separate until serving, or reheat the finished dish gently in a pan.

Can mushrooms in olive sauce be frozen?

Yes, mushrooms in olive sauce can be frozen, but the mushrooms may turn softer and release liquid after thawing. Freeze the dish in an airtight container, thaw it in the refrigerator, and reheat it in a pan to cook off excess moisture.

Can you add wine to mushrooms in olive sauce?

Yes, a splash of dry white wine can be added to mushrooms in olive sauce. Pour it into the pan after the mushrooms begin to brown and let it cook down before stirring in the olives, so the sauce does not taste sharply alcoholic.

Are mushrooms in olive sauce a side dish or a main course?

Mushrooms in olive sauce are most often served as a side or appetizer, but they can be part of a main course. Pair them with beans, lentils or a grain-based dish for a more substantial meal.

Mushrooms in olive sauce Vitamins & Minerals

Vitamins

Biotin

12µg · 40% DV

B5

1.95mg · 39% DV

B3

5.4mg · 34% DV

B2

0.42mg · 32% DV

Minerals

Copper

0.33mg · 37% DV

Sodium

540mg · 23% DV

Phosphorus

117mg · 17% DV

Selenium

9µg · 16% DV

Potassium ⭐

435mg · 13% DV

Mushrooms in olive sauce Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mushrooms in olive sauce

To burn the 138 calories in 1 serving (medium) (150 g):

🚶

34min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Mushrooms in olive sauce?

Mushrooms in olive sauce pairs tender mushrooms with a savory sauce built around olives, often with olive oil and seasonings. It is better understood as a flexible home-style preparation than as a dish tied to one particular region; the exact sauce can vary with the olives and herbs used.

The mushrooms bring a soft, gently earthy bite, while the olives add a salty, rounded flavor. Serve it warm or at room temperature as a side, a small plate, or alongside bread; it also works with grilled vegetables or grains. It is a vegetable-forward, relatively low-carbohydrate choice, with 7.1 g of fat per 100 g. For a lighter version, use less oil and let the mushrooms provide most of the volume.

How Nutritious Is Mushrooms in olive sauce?

Nutrient density

High

63/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

44/ 100

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.

Is Mushrooms in olive sauce Processed?

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.

Does Mushrooms in olive sauce Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mushrooms in olive sauce Good For?

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

Mushrooms in olive sauce Fat Profile

SATURATED

1.58g

MONOUNSATURATED

7.05g

POLYUNSATURATED

1.08g

⚖️

Omega 6:3 ratio 11.6:1

Above the ideal 4:1 (11.6:1).

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Foods Similar to Mushrooms in olive sauce

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18 kcal

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🫑

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20 kcal

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65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.