17 Fit Food calories Vegetables and mushrooms
Porcini calories and nutrition facts
Per 100 g: 32 kcal — 3.1 g protein, 0.43 g fat and 3 g carbs.
Porcini – ceps in British and French cooking – are prized wild mushrooms, and most people meet them dried, in risotto, soups and sauces. Drying concentrates them to about 270 kcal per 100 g instead of 32 fresh, but a small handful is enough to flavour a dish for four. Save the soaking water: it’s full of flavour and adds next to nothing.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Protein 40%
- Fat 12%
- Carbs 38%
- Other 10%
In everyday portions
- 100 kcal is 315 g this much of it gives 100 kcal
- Energy density Very low 0.32 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fresh | 32 | 3.1 | 0.43 | 3 |
| Boiled | 46 | 4.8 | 0.35 | 3.6 |
| Dried | 270 | 31.5 | 2.3 | 19.1 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Fresh
Energy and macros
- Energy 32 kcal 2%
- Protein 3.1 g 6%
- Fat 0.43 g <1%
- Carbs available, without fibre 3 g 1%
- Fibre 1.9 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 40%
- Fat 12%
- Carbs 38%
- Other 10%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 3.1 µg 62%
- Vitamin E 0.04 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 3 mg 4%
- Vitamin B1 (thiamin) 0.21 mg 19%
- Vitamin B2 (riboflavin) 0.32 mg 23%
- Vitamin B3 (niacin) 4.5 mg 28%
- Vitamin B5 (pantothenic acid) 2.7 mg 45%
- Vitamin B6 0.18 mg 13%
- Folate (B9) 44 µg 22%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 361 mg 18%
- Calcium 23 mg 3%
- Phosphorus 129 mg 18%
- Magnesium 12 mg 3%
- Iron 1 mg 7%
- Zinc 0.4 mg 4%
- Copper 0.23 mg 23%
- Manganese 0.17 mg 8%
- Selenium no data
- Iodine 3.5 µg 2%
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Salt-free
- High in vitamin D
- High in vitamin B5
- Source of vitamin B3
- Source of copper
- Source of vitamin B2
- Source of folate
- Source of vitamin B1
- Source of phosphorus
- Source of potassium
Boiled
Energy and macros
- Energy 46 kcal 2%
- Protein 4.8 g 10%
- Fat 0.35 g <1%
- Carbs available, without fibre 3.6 g 1%
- Fibre 4.6 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 42%
- Fat 7%
- Carbs 31%
- Other 20%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 4 µg 81%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Vitamin C 0.25 mg <1%
- Vitamin B1 (thiamin) 0.033 mg 3%
- Vitamin B2 (riboflavin) 0.37 mg 26%
- Vitamin B3 (niacin) 4.9 mg 31%
- Vitamin B5 (pantothenic acid) 2.7 mg 45%
- Vitamin B6 0.055 mg 4%
- Folate (B9) 31.8 µg 16%
- Vitamin B12 0.08 µg 3%
- Choline no data
Minerals
- Potassium 415 mg 21%
- Calcium 2.1 mg <1%
- Phosphorus 82 mg 12%
- Magnesium 10.6 mg 3%
- Iron 1.2 mg 8%
- Zinc 1.4 mg 14%
- Copper 0.279 mg 28%
- Manganese 0.112 mg 6%
- Selenium 16.9 µg 31%
- Iodine 3.5 µg 2%
- Sodium 7.7 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin D
- High in vitamin B5
- High in selenium
- High in vitamin B3
- Source of copper
- Source of vitamin B2
- Source of potassium
- Source of folate
Dried
Energy and macros
- Energy 270 kcal 14%
- Protein 31.5 g 63%
- Fat 2.3 g 3%
- Carbs available, without fibre 19.1 g 7%
- Fibre 35.1 g
- Salt 0.09 g 1%
Where the calories come from
- Protein 47%
- Fat 8%
- Carbs 28%
- Other 17%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 2 µg <1%
- Vitamin D 18.1 µg 362%
- Vitamin E 0.233 mg 2%
- Vitamin K 0 µg 0%
- Vitamin C 2.9 mg 4%
- Vitamin B1 (thiamin) 0.135 mg 12%
- Vitamin B2 (riboflavin) 1.9 mg 139%
- Vitamin B3 (niacin) 25.7 mg 161%
- Vitamin B5 (pantothenic acid) 14.2 mg 236%
- Vitamin B6 0.289 mg 21%
- Folate (B9) 79 µg 40%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 1,906 mg 95%
- Calcium 24.4 mg 3%
- Phosphorus 478 mg 68%
- Magnesium 70 mg 19%
- Iron 5.8 mg 42%
- Zinc 3.8 mg 38%
- Copper 1.6 mg 163%
- Manganese 0.653 mg 33%
- Selenium no data
- Iodine 20.7 µg 14%
- Sodium 35 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in vitamin D
- High in vitamin B5
- High in copper
- High in vitamin B3
- High in vitamin B2
- High in potassium
- High in phosphorus
- High in iron
- High in folate
- High in zinc
- High in manganese
- Source of vitamin B6
- Source of magnesium
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 79% More protein than 79% of vegetables and mushrooms.
- 93% More vitamin D than 93% of vegetables and mushrooms.
- 96% More vitamin B5 than 96% of vegetables and mushrooms.
- 92% More vitamin B3 than 92% of vegetables and mushrooms.
- 82% More copper than 82% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Oyster mushrooms 33 kcal
- Honey fungus 37 kcal
- Parsley 36 kcal
- Mushrooms 22 kcal
- Spinach 23 kcal
- Chanterelles 32 kcal
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Where these numbers come from
ANSES-CIQUAL (France), code 20160.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.