Porcini: benefits and harms

Porcini aren't called the “king of mushrooms” for nothing: they're prized not only for flavor and aroma but for nutrition too. They're arguably the most beneficial of our wild mushrooms. Let's look at exactly what makes porcini good for you and whether they can do any harm.

> This article is for general information only and does not replace advice from a doctor or dietitian.

What porcini are good for

Lots of protein. Porcini are among the most protein-rich mushrooms, so they're very filling. They're called “forest meat” precisely because they're so nourishing.

Few calories. Filling as they are, porcini contain almost no fat, so they suit a light diet.

Vitamins and minerals. Porcini contain B vitamins, precursors of vitamin D, plus potassium, selenium, phosphorus and zinc.

Aroma and appetite. Porcini contain substances that stimulate digestion and appetite, and drying only intensifies their aroma.

For an overview of the benefits of mushrooms in general, see the article what mushrooms are good for.

Can porcini do you harm

Like all mushrooms, porcini are heavy to digest because of their chitin cell walls. So:

eat them in moderation, not in large portions;
they must be well cooked — they're not eaten raw;
only pick porcini in clean places, because mushrooms absorb heavy metals from the soil.

Who should be careful

Because they're hard to digest, porcini aren't given to young children, and people with stomach, liver or kidney conditions should check with their doctor. In those cases small portions of thoroughly boiled mushrooms are safer.

How to keep the benefits

Young, firm, fresh porcini are the most beneficial. Old and wormy ones are best left behind: they have little to offer. Why — in the article why you shouldn't pick old and wormy mushrooms. On the benefits of the summer bolete specifically — is the summer bolete edible and what is it good for.

Sources

“Key to the Fungi of Ukraine” (Kyiv, Naukova Dumka publishing house).
Boletus edulis in GBIF, a global biodiversity database.
Edible mushroom on Wikipedia.

Frequently asked questions

What are porcini good for?

Porcini are rich in protein, B vitamins and vitamin D precursors, plus potassium, selenium and phosphorus — with few calories. They're called “forest meat” because they're so nourishing.

How many calories are in porcini?

Porcini are low in calories: lots of water and protein but almost no fat. So they're filling yet light, and fit well into a diet if you're watching your weight.

Can porcini do you harm?

Porcini are heavy to digest because of chitin, so it's easy to overeat them. Only pick them in clean places, well away from roads, because mushrooms absorb heavy metals from the soil.

Who shouldn't eat porcini?

Wild mushrooms aren't given to young children, and people with stomach, liver or kidney conditions should consult a doctor. For everyone else, porcini are good for you in moderation and well cooked.

Do dried porcini keep their benefits?

Yes, dried porcini keep much of their protein and minerals, and their flavor and aroma even intensify. That's why dried porcini are prized for soups and sauces.

Can you eat porcini every day?

Better not. They're heavy to digest, so eat them in moderation, as part of a dish. Large daily portions of mushrooms can overload your digestion.

Why are porcini considered the most beneficial mushroom?

Because among wild mushrooms they're one of the most protein-rich and aromatic, they're well absorbed when cooked, and they're rich in vitamins and minerals with few calories.