This comforting grilled cheese sandwich features savory, pan-seared portobello mushrooms paired with fragrant herb pesto. It is a hearty and satisfying lunch option that brings a touch of indulgence to a midday meal.
Nutrient score: Fair
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 pieces Portobello mushroom (200 g)
- 1 tbsp Olive oil (14 g)
- Salt, to taste
- 4 pieces Sourdough bread (200 g)
- 3 tbsp Pesto (42 g)
- 150 g Mozzarella cheese (150 g)
- 2 tbsp Butter (27 g)
- Ingredients in total: 633 g
- Weight lost in cooking: 113 g (mostly water boiling off)
- Net weight (cooked): 520 g · 2 servings of about 260 g
Method
- Wipe the mushrooms clean with a damp cloth and remove the stems, then slice the caps into thin strips.
- Heat the olive oil in a medium non-stick skillet over medium-high heat and add the mushrooms, cooking for 5 to 7 minutes until they are tender and browned.
- Season the mushrooms with salt to taste, remove them from the pan, and wipe the pan clean.
- Spread one tablespoon of pesto onto one side of each slice of bread.
- Place two slices of bread pesto-side up, layer the cooked mushrooms over the pesto, and top with the shredded mozzarella cheese.
- Place the remaining bread slices on top, pesto-side down, to close the sandwiches.
- Spread the softened butter evenly over the outer sides of the sandwiches.
- Place the sandwiches in the skillet over medium-low heat and cook for 3 to 4 minutes per side, until the bread is golden brown and crispy and the cheese has melted completely.
- Remove from the pan, slice in half diagonally, and serve immediately while hot.
Nutrition
| Nutrient | Per serving (260 g) | Per 100 g |
|---|---|---|
| Calories | 767 kcal | 295 kcal |
| Protein | 29.2 g | 11.2 g |
| Water | 121 mL | 46.5 mL |
| Sodium | 1,281 mg | 493 mg |
| Total Carbohydrates | 58.5 g | 22.5 g |
| Total Fat | 46.2 g | 17.8 g |
| Sugar | 5.91 g | 2.27 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (260 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0.5 g | 0.19 g |
Minerals
| Nutrient | Per serving (260 g) | Per 100 g |
|---|---|---|
| Iron | 3.56 mg | 1.37 mg |
| Calcium | 449 mg | 173 mg |
| Magnesium | 55.6 mg | 21.4 mg |
| Potassium | 603 mg | 232 mg |
| Iodine | 20.9 mcg | 8.02 mcg |
| Phosphorus | 533 mg | 205 mg |
| Zinc | 4.22 mg | 1.62 mg |
| Chloride | 1,285 mg | 494 mg |
| Selenium | 47 mcg | 18.1 mcg |
| Copper | 0.59 mg | 0.23 mg |
| Fluoride | 0.1 mg | 0.039 mg |
| Manganese | 1.04 mg | 0.4 mg |
| Molybdenum | 14.5 mcg | 5.58 mcg |
| Chromium | 1.2 mcg | 0.46 mcg |
Fats
| Nutrient | Per serving (260 g) | Per 100 g |
|---|---|---|
| Trans Fat | 1.04 g | 0.4 g |
| Saturated Fat | 20.4 g | 7.83 g |
| Cholesterol | 90.3 mg | 34.7 mg |
| Monounsaturated Fat | 17.9 g | 6.88 g |
| Omega-3 Fatty Acids | 0.43 g | 0.17 g |
| Polyunsaturated Fat | 3.59 g | 1.38 g |
| Omega-6 Fatty Acids | 2.46 g | 0.95 g |
| DHA (Docosahexaenoic Acid) | 7.5 mg | 2.88 mg |
| EPA (Eicosapentaenoic Acid) | 18 mg | 6.91 mg |
| ALA (Alpha-Linolenic Acid) | 0.53 g | 0.21 g |
| Arachidonic Acid | 75.2 mg | 28.9 mg |
| Medium-Chain Triglycerides | 1.51 g | 0.58 g |
| Omega-9 Fatty Acids | 17 g | 6.53 g |
Fibre
| Nutrient | Per serving (260 g) | Per 100 g |
|---|---|---|
| Fiber | 3.63 g | 1.39 g |
| Soluble Fiber | 1.21 g | 0.46 g |
| Insoluble Fiber | 3.8 g | 1.46 g |
Vitamins
| Nutrient | Per serving (260 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 1.77 mcg | 0.68 mcg |
| Vitamin D | 0.51 mcg | 0.2 mcg |
| Vitamin C | 1.75 mg | 0.67 mg |
| Folate (B9) | 66.1 mcg | 25.4 mcg |
| Niacin (B3) | 6.23 mg | 2.4 mg |
| Vitamin A | 256 mcg RAE | 98.5 mcg RAE |
| Thiamin (B1) | 0.38 mg | 0.15 mg |
| Vitamin B6 | 0.39 mg | 0.15 mg |
| Riboflavin (B2) | 0.95 mg | 0.37 mg |
| Pantothenic Acid (B5) | 2.16 mg | 0.83 mg |
| Vitamin E | 2.82 mg | 1.09 mg |
| Vitamin K | 19.1 mcg | 7.33 mcg |
| Biotin (B7) | 19 mcg | 7.3 mcg |
| Beta-Carotene | 485 mcg | 187 mcg |
Others
| Nutrient | Per serving (260 g) | Per 100 g |
|---|---|---|
| Choline | 48.6 mg | 18.7 mg |
| Leucine | 2,579 mg | 992 mg |
| Lysine | 1,766 mg | 679 mg |
| Polyphenols | 135 mg | 52 mg |
| Methionine | 701 mg | 270 mg |
| Oxalates | 9.21 mg | 3.54 mg |
| Threonine | 1,078 mg | 414 mg |
| Tryptophan | 407 mg | 156 mg |
| Valine | 1,647 mg | 633 mg |
| Flavonoids | 19.6 mg | 7.55 mg |
| Histidine | 954 mg | 367 mg |
| Lutein / Zeaxanthin | 0.35 mg | 0.14 mg |
| Lycopene | 0.11 mg | 0.041 mg |
| Phenylalanine | 1,514 mg | 582 mg |
| Purines | 89.4 mg | 34.4 mg |
Proteins
| Nutrient | Per serving (260 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,495 mg | 575 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
