Mushroom compote

Appetizer

Item Rating: 70/100

1 serving (100 grams) contains 80 calories, 2.0 grams of protein, 6.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		14.3 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		11.9 g	4%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		47.6 mcg	238%
Calcium		23.8 mg	1%
Iron		1.2 mg	6%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 128 cal (65.8%)

Protein: 19 cal (9.8%)

Carbs: 47 cal (24.3%)

About Mushroom compote

Mushroom compote is a savory preparation made by cooking a blend of mushrooms with aromatic herbs, spices, and occasionally vegetables to create a rich, flavorful dish. Originating primarily from European cuisines, it is often used as a topping for bread, meats, or grains, and has recently gained traction globally due to its versatility. Mushrooms are naturally low in calories and fat while being rich in essential nutrients like selenium, potassium, copper, and B vitamins such as riboflavin and niacin. They also boast a significant content of antioxidants like ergothioneine, which plays a role in reducing oxidative stress in the body, making mushroom compote a nutrient-dense addition to various meals. The nutritional value may vary slightly based on the recipe, but mushroom compote remains a health-conscious choice for those seeking flavor without compromising wellness.

Health Benefits

• Rich in selenium, which supports antioxidant activity and strengthens immune function.
• High in B vitamins like riboflavin and niacin, essential for energy metabolism and cell health.
• Contains potassium, which helps regulate blood pressure and supports heart health.
• Provides ergothioneine, a potent antioxidant that may help reduce inflammation and oxidative stress.
• Low in calories and fat, making it a great choice for weight management and overall well-being.

Dietary Considerations

Allergens: Contains Potential cross-contamination with nuts or dairy in mixed recipes; check specific preparation methods.

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Low-fodmap (may contain ingredients like onion or garlic), mushroom allergy

Selection and Storage

Store mushroom compote in an airtight container in the refrigerator for up to 3-5 days. Reheat gently on the stovetop to preserve its texture and flavor.

Common Questions About Mushroom compote Nutrition

What is the nutritional content of mushroom compote?

Mushroom compote is typically low in calories, with around 40-70 calories per 100 grams depending on added ingredients like oil or butter. It contains about 2-3 grams of protein, is low in fat unless heavy fats are added during preparation, and provides dietary fiber along with B vitamins, selenium, and antioxidants from the mushrooms.

Is mushroom compote suitable for a keto or low-carb diet?

Yes, mushroom compote can be keto-friendly as mushrooms are naturally low in carbohydrates, containing only about 2-4 grams of net carbs per 100 grams. Ensure that the recipe does not include high-carb ingredients like sugar or starch-based thickeners to maintain its compatibility with keto or low-carb diets.

What are the health benefits of eating mushroom compote?

Mushroom compote offers numerous health benefits due to the nutrient-rich content of mushrooms. It provides antioxidants, B vitamins, and selenium, which support immune function, brain health, and help reduce inflammation. The fiber in mushrooms can also promote digestive health, but be mindful of added butter or oils that may increase caloric intake if consumed in large amounts.

How much mushroom compote should I eat per serving?

A standard serving of mushroom compote is about 1/4 to 1/3 cup (roughly 50-80 grams). This portion size provides a controlled amount of calories and nutrients, making it a flavorful addition to meals like meats, grains, or vegetable dishes without overloading on fats or seasonings.

How does mushroom compote compare to sautéed mushrooms?

Mushroom compote is typically slow-cooked with a mix of ingredients like onions, herbs, and seasonings for a deeper, richer flavor, while sautéed mushrooms are cooked more quickly and often in just oil or butter. Compote can have a softer, more caramelized texture and may include more complex flavors compared to the simpler, fresher taste of sautéed mushrooms.

Data Sources & Scientific References