Quick Answer
A medium baked stuffed mushroom contains around 15-20 calories. The exact calorie count depends on the size of the mushroom and what it is stuffed with. Stuffings with cheese, meat or oil will be higher in calories than veggie-based fillings. On average, a 3-4 inch wide stuffed mushroom has 15-20 calories.
Calories in Different Types of Stuffed Mushrooms
The calories in a baked stuffed mushroom can vary greatly depending on the ingredients used in the stuffing. Here are some estimates for common stuffed mushroom recipes:
Cheese Stuffed Mushrooms
Cheese stuffed mushrooms are one of the most popular options. One medium mushroom stuffed with cheese has around 20-30 calories. Stuffings with higher fat cheeses like cheddar or Monterey Jack will be higher in calories than low fat cheeses like mozzarella or feta.
Sausage Stuffed Mushrooms
Sausage stuffed mushrooms have more calories due to the high fat content of sausage meat. Each mushroom stuffed with a meat-based sausage filling will have around 30-40 calories.
Seafood Stuffed Mushrooms
Seafood like shrimp or crab adds calories to stuffed mushrooms. Expect around 25-35 calories per mushroom stuffed with a seafood filling.
Veggie Stuffed Mushrooms
Mushrooms stuffed with lower calorie veggies like spinach, tomatoes and onions will be lower in calories. Each veggie stuffed mushroom has around 15-20 calories.
Vegan Stuffed Mushrooms
Vegan stuffed mushroom recipes replace meat and cheese with plant-based ingredients like nuts, lentils and chopped veggies. A vegan stuffed mushroom may have around 20-25 calories each.
Stuffed Mushroom Serving Sizes
As you can see, the calorie counts provided above are just estimates per mushroom. The specific calorie count will depend on the size of the mushroom cap and how much stuffing is used.
Here are some typical serving sizes for stuffed mushrooms and the calories in each:
| Serving Size | Calories* |
|---|---|
| 2 small stuffed mushrooms (2-3 inches wide) | 30-40 |
| 3 medium stuffed mushrooms (3-4 inches wide) | 45-60 |
| 4 large stuffed mushrooms (4-5 inches wide) | 60-80 |
*Using a cheese stuffing as a benchmark
As you can see, those enjoying stuffed mushrooms as an appetizer should plan for 30-50 calories per 3 mushrooms depending on the size and stuffing.
Factors That Increase Calories in Stuffed Mushrooms
Certain preparation methods and ingredients can add calories to stuffed mushrooms:
High Fat Stuffing Ingredients
The highest calorie stuffings include fatty meats like sausage or bacon, full fat cheeses and creams or oils. Opting for low-fat ingredients like chopped veggies will reduce the calories.
Large Mushroom Caps
The bigger the mushroom cap, the more space there is for stuffing. More stuffing equals more calories. Select smaller to medium mushroom caps to control calories.
Breading or Batter
Some recipes call for coating or battering stuffed mushrooms before baking. Breading or battering adds extra calories from carbohydrates and oil. For lower calories, avoid this extra coating.
Deep Frying
While baking is standard, you can also find recipes for deep fried stuffed mushrooms. Deep frying can almost double the calories compared to baking.
Tips for Lightening Up Stuffed Mushrooms
Here are some easy ways to reduce the calories in stuffed mushroom recipes:
– Use small or medium mushroom caps instead of large caps.
– Choose low-fat cheeses like feta or goat cheese for the stuffing.
– For a meaty flavor, use chopped mushrooms stems instead of sausage or bacon.
– Load up on nutrient-packed chopped veggies like spinach, bell peppers, onions and tomatoes.
– Skip breading or battering the mushrooms before cooking.
– Opt for healthy cooking methods like roasting, baking or air frying instead of frying.
– Go easy on oils or butter – a light spritz or brushing is likely enough.
– Serve stuffed mushrooms as a side dish instead of an appetizer so the portion is smaller.
Nutrition Benefits of Stuffed Mushrooms
While they aren’t the lowest calorie appetizer option, stuffed mushrooms do provide important nutrients, including:
Antioxidants
Raw mushrooms contain antioxidants like ergothioneine and selenium. These compounds help reduce inflammation and oxidative stress. Many antioxidants are maintained after cooking.
B Vitamins
Mushrooms provide B vitamins like riboflavin, folate, thiamine, niacin, and biotin. B vitamins help convert food into energy and play a role in nervous system function.
Potassium
Mushrooms are high in potassium, an essential mineral for fluid balance, nerve signaling and heart health. A 3.5 ounce serving of mushrooms contains around 16% of the recommended daily potassium.
Vitamin D
Exposure to UV light boosts levels of vitamin D in mushrooms. Vitamin D promotes strong bones by helping the body absorb calcium.
Immune Support
Research suggests compounds like polysaccharides and beta glucans in mushrooms can support immune function by boosting cell-mediated immunity.
Choline
Mushrooms are one of the best non-animal sources of choline, an essential nutrient for liver function, brain health, nerve function and metabolism.
Lean Protein
Protein makes up about 3 grams of every 100 grams of raw mushrooms. Though not a complete protein, this provides healthy support for muscle tissue.
Fiber
There are around 2 grams of dietary fiber in a cup of mushrooms. The fiber aids digestion and gut health.
So in addition to being low in calories, stuffed mushrooms provide an array of important vitamins, minerals and antioxidants. Keep this nutrient density in mind when preparing stuffed mushrooms for a healthy appetizer.
Low Calorie Stuffing Ideas for Mushrooms
Here are some delicious low-calorie stuffing ideas for baked stuffed mushrooms:
Spinach and Feta
Chopped spinach and crumbled feta make a classic vegetable pairing. Fresh herbs like dill or parsley add extra flavor.
Quinoa and Black Beans
Protein-packed quinoa and black beans create a vegetarian mushroom stuffing. Chile powder brings smoky spice.
Artichoke Hearts and Parmesan
Marinated artichoke hearts pair perfectly with grated Parmesan cheese and lemon zest.
Sun-Dried Tomatoes and Basil
Chopped sun-dried tomatoes have an intense umami flavor that enhances the mushroom caps. Fresh basil balances the richness.
Classic Mushroom Duxelles
Sautéed mushroom stems, shallots, garlic and fresh thyme make an easy mushroom duxelles stuffing.
Breadcrumbs and Chives
For a simple stuffing, use whole wheat breadcrumbs combined with chives and mustard.
Pesto and Roasted Red Peppers
Pine nut or walnut pesto combines beautifully with sweet roasted red peppers.
Cajun Spiced Rice and Beans
Cajun spiced rice, kidney beans and bell pepper is a fun Louisiana-inspired stuffing.
The possibilities are endless when stuffing nutrient rich mushrooms! Get creative with your favorite low-calorie veggie combo.
Healthy Stuffed Mushroom Recipes
Here are some nutritious recipes for stuffed mushrooms that keep the calorie count in check:
1. Spinach and Goat Cheese Stuffed Mushrooms
Ingredients:
– 8 large white mushrooms, cleaned and stems removed
– 2 tbsp olive oil
– 1 shallot, diced
– 2 cloves garlic, minced
– 4 oz spinach, chopped
– 1⁄4 cup crumbled goat cheese
– 2 tbsp Parmesan cheese
– Salt and pepper to taste
Directions:
1. Preheat oven to 400°F. Brush mushroom caps lightly with olive oil and place on a parchment lined baking sheet.
2. Heat 1 tbsp olive oil in a skillet over medium heat. Add shallot and garlic and cook 1-2 minutes until fragrant.
3. Add spinach and continue cooking until wilted, about 1-2 minutes more.
4. Remove skillet from heat. Stir in goat cheese and parmesan. Season with salt and pepper.
5. Divide spinach-cheese mixture evenly among mushroom caps, packing lightly.
6. Bake mushrooms 12-15 minutes until heated through.
7. Garnish with extra Parmesan before serving.
Nutrition per Serving (2 stuffed mushrooms)
– Calories: 90
– Protein: 5g
– Fat: 7g
– Carbohydrates: 4g
– Fiber: 1g
2. Mexican Quinoa Stuffed Mushrooms
Ingredients:
– 1⁄2 cup quinoa
– 1 cup water or broth
– 1 tbsp olive oil
– 1⁄2 small onion, diced
– 1 garlic clove, minced
– 1⁄4 cup black beans, rinsed and drained
– 2 tbsp corn kernels, fresh or frozen
– 1 tbsp cilantro, chopped
– 1⁄2 tsp chili powder
– 1⁄4 tsp cumin
– Salt and pepper to taste
– 12 medium mushrooms, cleaned and stems removed
Directions:
1. Cook quinoa according to package directions in water or broth. Set aside.
2. Preheat oven to 375°F. Place mushroom caps on a parchment lined baking sheet.
3. Heat olive oil in a skillet over medium heat. Sauté onion and garlic 1-2 minutes until soft.
4. Add black beans, corn, cilantro and spices. Cook 1-2 minutes more.
5. Stir in cooked quinoa. Remove from heat.
6. Season quinoa mixture with salt and pepper.
7. Scoop quinoa filling into mushroom caps, pressing lightly to fill.
8. Bake 10-12 minutes until mushrooms are tender.
Nutrition per Serving (3 stuffed mushrooms)
– Calories: 165
– Protein: 7g
– Fat: 5g
– Carbohydrates: 27g
– Fiber: 6g
3. Mediterranean Stuffed Portobello Mushrooms
Ingredients:
– 4 large portobello mushroom caps, cleaned
– 2 tbsp olive oil, divided
– 1⁄2 small red onion, diced
– 2 cloves garlic, minced
– 1⁄4 cup sundried tomatoes, chopped
– 1⁄4 cup kalamata olives, chopped
– 1⁄4 cup crumbled feta cheese
– 2 tbsp fresh parsley, chopped
– Salt and pepper to taste
Directions:
1. Preheat oven to 400°F. Lightly brush portobello caps with 1 tbsp olive oil. Place on a baking sheet, gill side up.
2. Heat remaining 1 tbsp olive oil in a skillet over medium heat. Add onion and garlic and cook 1 minute until soft.
3. Stir in sundried tomatoes, olives, feta and parsley. Cook 1 minute more.
4. Remove from heat and season with salt and pepper.
5. Divide mixture among mushroom caps.
6. Bake 15-20 minutes until mushrooms are tender.
7. Garnish with extra feta and parsley before serving.
Nutrition per Serving (1 stuffed portobello)
– Calories: 105
– Protein: 3g
– Fat: 8g
– Carbohydrates: 8g
– Fiber: 2g
Low Calorie Dips for Stuffed Mushrooms
Stuffed mushrooms make a filling and nutritious appetizer on their own. But for extra flavor, try pairing them with a dip! Choosing a Greek yogurt or hummus-based dip will keep calories in check.
Here are some deliciously light dip ideas:
– Tzatziki – Greek yogurt, cucumber, garlic, lemon juice, dill
– Hummus – Chickpeas, tahini, garlic, lemon juice
– Baba ganoush – Fire roasted eggplant, garlic, tahini, lemon
– Ranch dip – Greek yogurt, garlic, herbs
– Green goddess dip – Greek yogurt, basil, parsley, scallions
– Roasted red pepper dip – Roasted peppers, feta or goat cheese
– Tomato and basil bruschetta – Diced tomato, basil, balsamic vinegar
Aim for about 2 tablespoons of dip per serving. This adds around 25-50 calories depending on the type of dip. For even fewer calories, use veggies like celery and carrots instead of chips or bread for dipping.
Conclusion
Baked stuffed mushrooms make the perfect low-calorie appetizer option. Choosing small to medium mushroom caps filled with vegetables instead of fat-laden cheese and meat keeps the calorie content in a healthy range.
On average, a single stuffed mushroom contains 15-20 calories. An appetizer portion of 2-4 stuffed mushrooms provides 30-80 calories. Stuffings made with veggies are lowest in calories, while large caps overstuffed with cheese or meat can be much higher.
In addition to being low in calories, stuffed mushrooms supply important nutrients like antioxidants, B vitamins, vitamin D, potassium and fiber. So enjoy these stuffed mushrooms guilt-free and satisfy your appetite with a nutritious plant-based snack!
