⏱ 40 min totalBaked Portobello Caps with Melted Goat Cheese
Per 1 serving · 175 g · 5 ingredients
of a 2,000 cal day
- Protein7.7g23% of calories
- Carbs7.1g21% of calories
- Fat8.6g57% of calories
- ✓ Low sodium
At a glance
One serving of Baked Portobello Caps with Melted Goat Cheese (175 g) has 127 calories, with 7.7 g of protein, 7.1 g of carbohydrates and 8.6 g of fat. Most of its energy comes from fat (57% of calories). It is high in niacin (29% DV), pantothenic acid (27% DV) and iron (20% DV). Keep an eye on saturated fat, which provides 20% of the daily value.
High in
20%+ of the daily value
- Niacin29%
- Pantothenic acid27%
- Iron20%
- Phosphorus28%
- Copper60%
- Manganese22%
Good source of
10–19% of the daily value
- Vitamin A10%
- Riboflavin (B2)19%
- Vitamin B619%
- Potassium11%
- Zinc10%
Watch
20%+ of the daily value
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Tomato sauce
1 mushroom, whole Portobello mushrooms
⅞ oz Goat cheese
½ tbsp Pine nuts
¼ tbsp, chopped Basil
Directions
- 1
Preheat the oven to 375°F.
- 2
Spread the tomato sauce evenly in the bottom of a 9" x 9" baking dish. Arrange the mushroom caps, gill side up, on top of the sauce.
- 3
Place a piece of goat cheese on each mushroom cap and sprinkle with pine nuts.
- 4
Bake for 30 minutes or until the cheese is melted and bubbly. Top with chopped basil before serving.
Vitamins & minerals
Amounts for 1 serving (175 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 87 μg | 10% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 34 μg | 8% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 48 mg | 5% |
| Iron | 2 mg | 20% |
| Potassium | 521 mg | 11% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 195 mg | 28% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 60% |
| Manganese | 1 mg | 22% |
| Selenium | 17 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 194 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 8,511 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 70 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0.2 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 127 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 24minWalking (3.5 mph)
- 15minCycling (moderate)
- 11minRunning (6 mph)
- 18minSwimming laps
Common questions
How many calories are in Baked Portobello Caps with Melted Goat Cheese?
One serving of Baked Portobello Caps with Melted Goat Cheese (1 serving) has 127 calories, which works out to 73 calories per 100 g. That is about 6.4% of a 2,000-calorie day.
Is Baked Portobello Caps with Melted Goat Cheese high in protein?
Not especially. It has 7.7 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Portobello Caps with Melted Goat Cheese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Portobello Caps with Melted Goat Cheese?
128 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Baked Portobello Caps with Melted Goat Cheese?
4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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