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Provides healthy fats, fiber, and plant antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Walnut mushroom sauté (150 g) has 224 calories. That works out to 149 calories per 100 g. It contains 10.8 g of carbs, 7.8 g of protein, 18.2 g of fat and 3.6 g of fiber. Its 0.6 mg of Copper covers 70% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
224
KCAL / 150G
Carbs
10.8g
· 4% DV
Protein
7.8g
· 16% DV
Fat
18.2g
· 23% 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 18% · Protein 13% · Fat 69%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 2.33 g | 12% |
| Trans fat | 0 g | |
| Sodium | 255 mg | 11% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 3.6 g | 13% |
| Protein | 7.8 g | 16% |
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 | 224 kcal |
| 1 tablespoon (chopped) | 18 g | 27 kcal |
| 1 cup (chopped) | 90 g | 134 kcal |
| 100 g | 100 g | 149 kcal |
| 1 serving (small) | 120 g | 179 kcal |
| 1 cup (large) | 180 g | 268 kcal |
| 1 serving (large) | 220 g | 328 kcal |
| 2 cup (double) | 300 g | 447 kcal |
Calculated from 149 calories per 100 g.
Cook sliced mushrooms in a hot pan with a little oil until browned, then add aromatics such as onion or garlic and season. Stir in chopped walnuts near the end so they warm through without losing their crunch.
Walnut mushroom sauté turns watery when mushrooms are crowded in the pan or cooked over low heat. Use a wide, hot pan and cook in batches if needed, letting released liquid evaporate before adding salt and walnuts.
Cremini or button mushrooms are reliable choices for walnut mushroom sauté because they are easy to slice and cook evenly. Oyster mushrooms give the dish a meatier texture, while a mixed selection adds variety but may need uneven cooking times.
Yes, briefly toasting the walnuts brings out their flavor and keeps them crisp in walnut mushroom sauté. Toast them separately in a dry pan, then stir them in just before serving so they do not burn or soften.
Thyme, parsley, black pepper, and garlic pair well with walnut mushroom sauté. Add fresh parsley at the end for brightness, and use lemon juice sparingly if you want to balance the mushrooms’ savory flavor.
Yes, walnut mushroom sauté makes a flavorful pasta topping or filling. Toss it with cooked pasta and a little pasta water, or spoon it over noodles; add the walnuts at the end to preserve their texture.
Yes, you can cook walnut mushroom sauté ahead and refrigerate it once cooled. For the best texture, store the toasted walnuts separately and mix them in when reheating or serving.
Walnut mushroom sauté typically keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell or texture.
Yes, reheat walnut mushroom sauté in a pan over medium heat until steaming hot, stirring occasionally. Add a splash of water if it seems dry, and stir in extra walnuts afterward if you want them crunchy.
Yes, walnut mushroom sauté can be frozen in an airtight container, though the mushrooms may become softer and release liquid after thawing. Thaw it in the refrigerator and reheat in a pan; add walnuts after thawing for better texture.
Vitamins
B5
2.33mg · 47% DV
B2
0.57mg · 44% DV
B3
6.15mg · 38% DV
B6
0.3mg · 18% DV
Minerals
Copper
0.63mg · 70% DV
Phosphorus
227mg · 32% DV
Manganese
0.72mg · 31% DV
Selenium
13µg · 24% DV
Potassium ⭐
588mg · 17% DV
Sodium
255mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 224 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.
Walnut mushroom sauté brings browned mushrooms and chopped walnuts together in a simple pan-cooked dish. It is easy to make with common varieties such as button or cremini mushrooms, and can be seasoned with onion, garlic, herbs or black pepper. The mushrooms turn tender and savoury, while the walnuts add a pleasantly crisp bite and a rich, earthy flavour.
Serve it warm as a side, spoon it over toast, or pair it with grains for a light meal. It provides fats from the walnuts along with fibre and plant antioxidants. For a lighter version, use just enough oil to coat the pan and let the mushrooms release their own moisture as they cook.
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
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.33g
MONOUNSATURATED
10.27g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 6.6:1
Above the ideal 4:1 (6.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.