Calorie Chart / Vegetables / Bolete mushroom
How Many Calories Are in Bolete mushroom?
Calculation of the nutritional value & Recommended Dietary Intake of bolete mushroom
For g and a calorie requirement of kcal
| Calories 64 kcal | Proteins 8 g | Lipids 0.4 g | Carbohydrates 6.8 g |
| 3% | 11% | 1% | 2% |
Health benefits of bolete mushroom
Bolete mushroom - 100g
Calories 32 kcal
Proteins 4 g
Lipids 0.2 g
Carbohydrates 3.4 g
Bolete mushroom is classified as a low-calorie food: its very small calorie load makes it attractive to anyone who watches their daily calories and still wants a flavorsome ingredient. Those few calories come with an interesting nutritional profile rich in potassium, copper, and selenium, as well as B-group vitamins, especially niacin (B3) and pantothenic acid (B5).
The mushroom also contains beta-glucans, fiber-like compounds that are being studied for supposed immune-modulating and cholesterol-lowering effects. Thanks to natural pigments such as ergothioneine, it offers antioxidant properties that help fight oxidative stress. Unlike some wild species, bolete mushroom rarely accumulates heavy metals, which further strengthens its reputation as a healthy, low-calorie choice.
Gourmets appreciate its subtle hazelnut flavor; in several European countries, it was traditionally dried to preserve nutrients when calories from other foods were scarce in winter. The species belongs to the same family as the famous porcini mushroom and shares some of its aromatic molecules, yet provides even fewer calories. Whether you follow a hypo-calorie diet or simply love forest produce, bolete mushroom offers a nutrient boost without the calorie burden.
Tips for incorporating bolete mushroom into a balanced diet
Because bolete mushroom supplies so few calories, it can enrich many balanced dishes without tipping the calorie count. Sauté thin slices in a teaspoon of olive oil and toss them with al dente whole-grain quinoa; the nutty flavors combine beautifully while keeping calories reasonable. For a comforting yet light dinner, fold diced boletes into a creamy egg scramble alongside steamed broccoli: the vegetables add bulk, vitamins, and virtually no extra calories.
If you crave a heartier plate, stir the mushrooms into a risotto finished with a spoonful of grated Parmigiano; use vegetable stock instead of cream to keep calories under control. Athletes may pair grilled chicken breast with a bolete mushroom sauce thickened with skimmed milk—this keeps protein high and calories modest. Finally, add a handful of chopped boletes to a green salad of arugula, toasted walnut, and a drizzle of vinaigrette for a crunchy side dish that hardly affects your daily calorie budget while maximizing flavor.
Frequently Asked Questions
- How many calories are in bolete mushroom?
- 32 kcal per 100 g.
- Is bolete mushroom good for weight-loss diets?
- Yes: its very low calorie density lets you eat generous portions without exceeding your daily calorie target, while fiber helps with satiety.
- Does cooking bolete mushroom in butter change its calorie profile?
- Heat alone does not add calories, but each gram of added fat brings 9 kcal; sautéing in a tablespoon of butter can more than triple the final calories, so measure carefully.
- Can bolete mushroom replace meat for protein?
- It provides some protein but also very few calories; pairing it with high-protein foods like tofu or egg keeps calories balanced while boosting amino acids.
- What is the best way to store bolete mushroom without increasing calories?
- Drying or freezing preserves flavor and maintains the same calorie value; avoid oil-packing as the oil adds significant calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
