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Mushrooms served in an olive-based sauce; savory, low-carb, moderate-fat dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 6.9 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 4.2 g | 8% |
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) | 150 g | 138 kcal |
| 1 tablespoon (small) | 18 g | 17 kcal |
| 2 tablespoon (medium) | 36 g | 33 kcal |
| ½ cup (half) | 75 g | 69 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 120 g | 110 kcal |
| 1 cup (medium) | 150 g | 138 kcal |
| 1 piece (large) | 180 g | 166 kcal |
| 1 serving (large) | 220 g | 202 kcal |
Calculated from 92 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 calories in 1 serving (medium) (150 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.
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.
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
1.58g
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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Nutrition data compiled from USDA FoodData Central and scientific sources.