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Rich in protein and B vitamins, low calorie, flavorful side dish.
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mushrooms with parmesan (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 6.1 g of carbs, 7.4 g of protein, 5.6 g of fat and 2.5 g of fiber. Its 0.4 mg of B2 covers 31% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
102
KCAL / 120G
Carbs
6.1g
· 2% DV
Protein
7.4g
· 15% DV
Fat
5.6g
· 7% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 28% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.01 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 7.4 g | 15% |
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) | 120 g | 102 kcal |
| 1 piece (medium) | 40 g | 34 kcal |
| 1 serving (extra small) | 60 g | 51 kcal |
| 1 serving (small) | 80 g | 68 kcal |
| 2 piece (medium) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (chopped) | 100 g | 85 kcal |
| 1 serving (large) | 180 g | 153 kcal |
| 1 serving (jumbo) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
To make mushrooms with parmesan, sauté sliced mushrooms in a little oil until tender and their released liquid has mostly evaporated. Stir in grated parmesan at the end, then season with black pepper and serve while warm.
Yes, mushrooms with parmesan can be baked. Toss the mushrooms with oil and seasoning, spread them in a single layer, and roast at 400°F until tender; add the parmesan near the end so it melts without burning.
Cremini or white button mushrooms both work well for mushrooms with parmesan. Cremini have a deeper, earthier flavor, while button mushrooms are milder; larger mushrooms can be halved or quartered so they cook evenly.
Mushrooms with parmesan turn watery when crowded in the pan or cooked while still wet, because mushrooms release moisture as they heat. Pat them dry and cook in batches over fairly high heat to help the liquid evaporate.
Add the parmesan to mushrooms with parmesan after the mushrooms are browned and most of their liquid has cooked off. Stir it in during the final moments of cooking so it melts into the mushrooms instead of sticking or scorching.
Yes, mushrooms with parmesan can be made in an air fryer. Toss the mushrooms with a little oil, cook them in a single layer until tender, then add parmesan near the end; avoid overcrowding so they brown rather than steam.
Mushrooms with parmesan pair well with steak, chicken, or roasted fish as a savory side. For a meat-free meal, serve them over pasta, spoon them onto toast, or add them to a grain bowl with greens.
Yes, canned mushrooms can be used for mushrooms with parmesan, but drain and dry them thoroughly first. They are already soft, so cook briefly to remove excess moisture and add parmesan at the end.
You can prepare mushrooms with parmesan ahead, but they taste best when the parmesan is added just before serving. Cook the mushrooms first, refrigerate them in a covered container, then reheat in a skillet and stir in the cheese.
Store leftover mushrooms with parmesan in a covered container in the refrigerator and eat them within three to four days. Reheat them in a skillet until hot; microwaving works too, though the mushrooms may soften further.
Vitamins
B2
0.41mg · 32% DV
B5
1.44mg · 29% DV
Biotin
7.2µg · 24% DV
B3
3.72mg · 23% DV
Minerals
Copper
0.23mg · 26% DV
Phosphorus
132mg · 19% DV
Selenium
8.4µg · 15% DV
Sodium
312mg · 14% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 102 calories in 1 serving (medium) (120 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 with parmesan is an Italian-inspired preparation of mushrooms sautéed or baked and finished with grated Parmesan. Garlic and a little oil are common additions; the cheese melts into the earthy mushrooms, adding a savoury, sharp note.
Serve it hot as a side with meat, poultry or pasta, or offer it as a small sharing plate. The mushrooms turn tender and juicy, while the Parmesan can brown lightly on top. At 85 calories per 100 g, it makes a flavourful side, with 6.2 g of protein per 100 g. For a lighter version, use the oil sparingly and add fresh herbs or a squeeze of lemon.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.