Quick Answer
A portobello mushroom burger contains around 200-300 calories, depending on the size of the mushroom and what other ingredients are included. The portobello mushroom itself is low in calories but items like cheese, sauces and buns can add a lot more.
What is a Portobello Mushroom?
A portobello mushroom, also known as a portabella mushroom, is a mature version of the smaller crimini or button mushroom. Portobello mushrooms are larger in size, typically 4-6 inches across the cap. They have a meaty, earthy flavor and texture that makes them a popular vegetarian alternative to hamburgers and other meat-based dishes.
Some key facts about portobello mushrooms:
- Classified as an edible mushroom in the species Agaricus bisporus
- Mature form of the crimini/button mushroom once the cap expands and flattens out
- Contains minimal fat and calories – about 20-30 calories per mushroom
- Provides nutrients like B vitamins, selenium and potassium
- Have an umami flavor and dense, meaty texture when cooked
Portobello caps are often grilled, roasted or stuffed to concentrate their savory flavor. Their size and texture make them a versatile plant-based substitute for burgers, steaks and other typically meat-centric dishes.
Nutrition Information for Portobello Mushrooms
Here is the nutrition information for a typical 84g or 3oz portobello mushroom:
| Nutrient | Amount |
|---|---|
| Calories | 22 |
| Protein | 3g |
| Carbohydrates | 4g |
| Fiber | 1g |
| Fat | 0g |
| Vitamin B1 | 5% DV |
| Vitamin B2 | 13% DV |
| Vitamin B3 | 11% DV |
| Vitamin B5 | 6% DV |
| Vitamin B6 | 5% DV |
| Folate | 7% DV |
| Potassium | 318mg |
| Copper | 12% DV |
| Selenium | 13% DV |
As you can see, a 3oz portobello mushroom contains only 22 calories and 1g of fiber. It’s also packed with B vitamins, potassium, copper and selenium.
So portobellos on their own are an ultra low-calorie food option. However, once you start adding in other ingredients to make a burger, the calories will increase.
Portobello Mushroom Burger Calories
A portobello mushroom burger can range from around 200 calories on the lower end to over 500 calories for a loaded burger with high-calorie toppings.
Here are some estimates for different portobello burger recipes:
Basic Portobello Burger
- 1 large portobello cap (84g) – 22 calories
- 1 whole wheat burger bun – 150 calories
- 2 slices tomato – 10 calories
- 1 leaf lettuce – 1 calorie
- 1 tbsp light mayo – 35 calories
Total: About 218 calories
This is a simple build with a lightly dressed portobello cap on a whole wheat bun with tomato and lettuce. Using light mayo instead of regular mayo reduces the calories as well.
Portobello Burger with Cheese
- 1 large portobello cap (84g) – 22 calories
- 1 whole wheat burger bun – 150 calories
- 1 slice cheddar cheese – 50 calories
- 2 slices tomato – 10 calories
- 1 leaf lettuce – 1 calorie
- 1 tbsp light mayo – 35 calories
Total: About 268 calories
Adding a slice of cheddar cheese tacks on an additional 50 calories to this portobello mushroom burger. You could also use a lower-calorie cheese like swiss or provolone.
Loaded Portobello Burger
- 1 large portobello cap (84g) – 22 calories
- 1 brioche bun – 180 calories
- 2 slices cheddar cheese – 100 calories
- 2 slices bacon – 80 calories
- 1 tbsp barbeque sauce – 65 calories
- Sauteed onions – 32 calories
- 2 slices tomato – 10 calories
- 1 leaf lettuce – 1 calorie
Total: About 490 calories
This loaded portobello burger includes higher calorie additions like cheese, bacon, barbeque sauce and a brioche bun. Choosing lower-calorie toppings and sauces would reduce the overall calories.
Portobello Burger with Avocado
- 1 large portobello cap (84g) – 22 calories
- 1 whole wheat bun – 150 calories
- 1/4 avocado – 80 calories
- 2 slices tomato – 10 calories
- 1 leaf lettuce – 1 calorie
- 1 tbsp Greek yogurt sauce – 26 calories
Total: About 289 calories
In this burger, sliced avocado and a Greek yogurt sauce replace mayo and cheese to add creaminess for fewer calories. Avocado provides healthy fats while keeping the overall calorie count down.
Veggie Portobello Burger
- 1 large portobello cap (84g) – 22 calories
- 1 whole wheat English muffin – 134 calories
- 1 veggie burger patty – 130 calories
- Sliced bell peppers – 10 calories
- Sliced red onion – 15 calories
- 2 slices tomato – 10 calories
- 1 leaf lettuce – 1 calorie
- 1 tbsp hummus – 46 calories
Total: About 368 calories
For a vegetarian portobello burger, adding a veggie burger patty boosts the protein and calories. Use a lower-calorie English muffin and pile on the veggies to make this burger filling but not too high in calories.
Tips for Lower-Calorie Portobello Burgers
Here are some ways you can reduce the calorie count in a portobello mushroom burger:
- Use a 100% whole wheat bun or lower-calorie English muffin instead of brioche or white bread
- Skip the cheese and bacon or use sparingly
- Load up on veggies like lettuce, tomato, onion, spinach
- Use Greek yogurt, hummus or avocado instead of mayo-based sauces
- Opt for lighter burger toppings like mustard, ketchup, hot sauce
- Use just 1 tbsp of oil when sauteeing onions/mushrooms
- Season with herbs, spices, garlic instead of high-calorie condiments
- Grill or roast mushroom cap instead of frying in oil
Making your own portobello burgers at home allows you to control the ingredients and calories as well. Building your burger with fresh, whole food ingredients can keep the calorie count down versus a restaurant burger with higher fat toppings.
Portobello Burger vs Beef Burger Calories
Comparing a portobello mushroom burger to a traditional beef hamburger shows a significant difference in calories:
| Burger | Calories |
|---|---|
| Basic Portobello Burger | 218 calories |
| Portobello Burger with Cheese | 268 calories |
| Beef Hamburger | 333 calories |
| Cheeseburger | 388 calories |
| Bacon Cheeseburger | 553 calories |
A quarter-pound beef burger typically packs over 300 calories just for the patty itself, not including the bun or toppings. Adding cheese and bacon boosts it over 500 calories.
Meanwhile, a bare bones portobello burger rings in around 200 calories. Even dressed up with cheese, sauce and a bun, a portobello burger maxes out around 300-400 calories for a satisfying sandwich.
Benefits of Portobello Mushroom Burgers
Some of the benefits of choosing portobello mushroom burgers over beef include:
- Fewer calories – Beef burgers average 333 calories while portobello burgers are about 100 calories less
- More nutrients – Portobellos provide a number of vitamins, minerals and antioxidants that beef lacks
- High fiber – A portobello burger has 5 grams of fiber versus 0 grams in a beef burger
- Lower fat – Portobellos have virtually no fat compared to the high saturated fat content of beef
- Meaty texture – Grilled portobellos mimic the savory, juicy mouthfeel of beef
- Environmentally friendly – Producing mushrooms has a much lower environmental impact than raising beef
For a satisfying plant-based sandwich with all the flavor but a fraction of the calories and fat, portobello mushroom burgers are an excellent choice over traditional beef burgers.
Conclusion
A portobello mushroom burger can range from around 200-500 calories depending on the size of the mushroom and what toppings are included. A plain portobello cap contains only 22 calories but the bun, cheese, sauces and other ingredients add more.
Choosing lower calorie options like veggie patties over beef, whole wheat buns, lighter sauces and plenty of vegetable toppings will keep the calories down. Portobello burgers also offer more nutrition and less fat and saturated fat than beef burgers.
Overall, portobello mushroom burgers are a delicious lower-calorie alternative to satisfy your burger craving and provide a hearty, meat-like texture in a veggie-based sandwich.
