Stuffed mushrooms are a delicious and popular appetizer or side dish that can be found on many restaurant menus. They are often served as an appetizer before meals or even as a vegetarian main course. Stuffed mushrooms are mushrooms that have been filled with ingredients like cheese, bread crumbs, vegetables, and herbs then baked or broiled until hot and melty. But many people wonder just how many calories are actually in a stuffed mushroom.
Calories in Stuffed Mushrooms
The number of calories in a stuffed mushroom can vary greatly depending on the size of the mushroom and what it is stuffed with. On average, a large stuffed mushroom contains around 40-80 calories. Here is a breakdown of the typical calorie range for different types of stuffed mushrooms:
- Cheese-stuffed: 50-80 calories per large mushroom
- Vegetable and herb-stuffed: 40-60 calories per large mushroom
- Sausage-stuffed: 60-90 calories per large mushroom
- Crab-stuffed: 50-70 calories per large mushroom
- Shrimp-stuffed: 40-60 calories per large mushroom
The exact calorie count can vary depending on factors like:
- Size of the mushroom – Larger mushrooms contain more stuffing
- Type of stuffing – Cheese and meat stuffings are higher in calories than veggie stuffings
- Amount of stuffing – The more a mushroom is filled, the more calories it will have
- Cooking method – Frying adds more calories vs roasting or baking
- Added ingredients like oil, butter, or cream
Nutrition Facts for Stuffed Mushrooms
In addition to calories, stuffed mushrooms also contain a variety of nutrients. Here is the typical nutrition breakdown for a large 3-ounce mushroom stuffed with a cheese filling:
| Nutrient | Amount |
|---|---|
| Calories | 70 |
| Fat | 5g |
| Carbohydrates | 4g |
| Protein | 5g |
| Fiber | 1g |
| Sodium | 200mg |
As you can see, stuffed mushrooms provide a good amount of protein and fiber. The fat content is moderate and comes mostly from the cheese and any added oil or butter. Sodium levels vary depending on how much salt is added to the filling ingredients.
Steps to Make Stuffed Mushrooms
Making stuffed mushrooms at home is easy and allows you to control the ingredients. Here is a step-by-step guide:
- Preheat oven to 400°F. Line a baking sheet with parchment.
- Clean mushrooms by wiping with a damp cloth or paper towel. Remove stems.
- Chop mushroom stems finely. Combine in a bowl with stuffing ingredients of choice like cheese, bread crumbs, veggies.
- Season filling with salt, pepper, herbs and spices.
- Spoon filling mixture into mushroom caps, mounding slightly.
- Place stuffed mushrooms on baking sheet. Lightly drizzle with olive oil if desired.
- Bake 15-20 minutes until hot and browned.
- Garnish with parsley and serve warm.
Get creative with your own favorite flavor combinations. Try spinach and feta, sausage and cheddar, crab and cream cheese, or roasted veggies and goat cheese.
Health Benefits of Mushrooms
Beyond being delicious, mushrooms offer some great health benefits:
- Rich in antioxidants – Mushrooms contain antioxidants like ergothioneine which may help lower inflammation and oxidative stress.
- Excellent source of B vitamins – Mushrooms provide a good amount of riboflavin, niacin, and pantothenic acid.
- Contains selenium – This mineral has antioxidant properties and supports thyroid and immune function.
- High in potassium – An electrolyte mineral that helps control blood pressure.
- Low in calories – Mushrooms are very low in calories, with only 22 calories per cup.
- Contains choline – This nutrient helps with muscle movement, mood, memory and metabolism.
The fiber, vitamins, and minerals found in mushrooms make them a healthy addition to any diet. Stuffing them amplifies their nutrients and allows for creative flavors.
Tips for Making Stuffed Mushrooms
Follow these tips for best results when making stuffed mushrooms at home:
- Choose large mushrooms with caps at least 1 inch wide. White, cremini, or portobello mushrooms work great.
- Remove stems completely so the filling stays in. Finely chop stems to add to stuffing.
- Pre-cook any meat or sausage before adding to filling. This prevents undercooking.
- Drain excess liquid from fillings to prevent sogginess.
- Brush caps with oil before baking for added browning and flavor.
- Stuff the mushrooms heaping and mounded with filling. It will shrink down during baking.
- Bake at 400°F on a parchment lined pan until hot, 15-20 minutes.
- Let cool 5 minutes before serving so filling can set.
- Garnish with fresh parsley, grated cheese, or chopped herbs.
Popular Stuffing Combinations
There are endless possibilities when it comes to stuffing mushrooms. Here are some favorite, classic combinations:
Cheese
Cheddar, parmesan, feta, goat cheese, cream cheese, blue cheese
Meat
Sausage, bacon, ground beef or pork, diced ham, shredded rotisserie chicken
Seafood
Crab, shrimp, lobster, clams, fish
Veggies
Spinach, kale, zucchini, sun-dried tomatoes, roasted red peppers, artichokes, onions
Herbs and Spices
Parsley, basil, oregano, garlic, red pepper flakes, paprika, cumin
Conclusion
A large stuffed mushroom can contain anywhere from 40-80 calories depending on the size and filling ingredients. Stuffing mushrooms with cheese, vegetables, meat or seafood elevates them from a tasty appetizer into a hearty, nutritious meal or side. Bake stuffed mushrooms at 400°F until piping hot and lightly browned on top for the best flavor and texture.