⏱ 60 min totalPortobello Mushroom Caps with Feta, Tomato, and Mint
Per 1 serving · 400 g · 9 ingredients
of a 2,000 cal day
- Protein9.8g13% of calories
- Carbs21g28% of calories
- Fat21g60% of calories
At a glance
One serving of Portobello Mushroom Caps with Feta, Tomato, and Mint (400 g) has 289 calories, with 9.8 g of protein, 21 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin C (33% DV), riboflavin (b2) (37% DV) and niacin (54% DV). Keep an eye on saturated fat, which provides 31% of the daily value.
High in
20%+ of the daily value
- Vitamin C33%
- Riboflavin (B2)37%
- Niacin54%
- Vitamin B646%
- Folate (B9)24%
- Vitamin B1223%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A10%
- Vitamin E18%
- Vitamin K16%
- Thiamine17%
- Choline10%
Watch
20%+ of the daily value
- Saturated fat31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
2 mushroom, whole Portobello mushrooms
1 shallot (medium) Shallots
1 medium whole Tomatoes- 🥄1 dash Salt
1 dash Black pepper
½ lemon yields Lemon juice
1 oz Feta cheese
6 leaf, whole Spearmint
Directions
- 1
Preheat the oven to 400°F and line a large baking sheet with parchment paper.
- 2
In a large bowl, toss the olive oil with mushroom caps, sliced shallots, tomato slices, salt, and pepper. Spread the mixture on the baking sheet.
- 3
Roast for 45 minutes, flipping the mushrooms halfway through, until the mushrooms are soft and the tomatoes and shallots are shriveled.
- 4
Drizzle with lemon juice, then assemble the mushroom caps in stacks with feta and mint ribbons. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (400 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 88 μg | 10% |
| Vitamin C | 29 mg | 33% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 9 mg | 54% |
| Vitamin B6 | 1 mg | 46% |
| Folate (B9) | 94 μg | 24% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 2 mg | 50% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 175 mg | 18% |
| Iron | 2 mg | 21% |
| Potassium | 1,090 mg | 23% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 334 mg | 48% |
| Zinc | 2 mg | 19% |
| Copper | 1 mg | 67% |
| Manganese | 0.4 mg | 17% |
| Selenium | 36 μg | 66% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 124 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 555 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 35 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 1 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 289 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Portobello Mushroom Caps with Feta, Tomato, and Mint?
One serving of Portobello Mushroom Caps with Feta, Tomato, and Mint (1 serving) has 289 calories, which works out to 72 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Portobello Mushroom Caps with Feta, Tomato, and Mint high in protein?
Not especially. It has 9.8 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Portobello Mushroom Caps with Feta, Tomato, and Mint keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Portobello Mushroom Caps with Feta, Tomato, and Mint?
442 mg per serving.
How much sugar is in Portobello Mushroom Caps with Feta, Tomato, and Mint?
13 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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