Portobello mushroom | cauZmik Guide

Portobello mushrooms have an interesting culinary history. Traditionally used in Mediterranean dishes, portobellos entered the U.S. during the time of Italian immigration. But their initial flash quickly dimmed and was then extinguished entirely. For over fifty years (from about 1920 through the 70s) you’d be hard-pressed to find a portobello anywhere on an American plate.

Why?

Because Pennsylvania farmer cultivated a new strain of mushroom: the white button…And from then on, as far as Americans were concerned, it was white bread, white buttons, white eggs, white everything.

Thankfully, our palettes have expanded considerably since then, and today the portobello mushroom is more popular than ever.

Let’s explore the portobello mushroom’s health benefits, uses, recipes, cultivation, more.

What are portobello mushrooms?

Most people don’t realize that the portobello, crimini, and white button mushrooms are all actually the same species: Agaricus bisporus.

It’s not the TYPE of mushroom that’s different, it’s the mushroom’s AGE.

• A very “young” Agaricus bisporus is a button (or white button) mushroom
• A “middle-aged” Agaricus bisporus is a crimini mushroom
• And a “mature” Agaricus bisporus is a portobello

Where do portobello mushrooms come from?

Portobello mushrooms are historically native to Europe grasslands but today are cultivated around the world — including in the United States, Canada, and the Netherlands.

Portobello mushroom nutrition

Portobello mushrooms are a fairly nutrient-dense food. In them you’ll get:

• B vitamins: Portobellos contain B vitamins, including niacin, riboflavin, and pantothenic acid, which are important for energy production and overall health.
• Fiber: Portobello mushrooms are a good source of dietary fiber, which aids in digestion and promotes regularity.
• Selenium: This essential mineral is vital for immune function and may help protect against certain cancers.
• Copper: Portobellos are rich in copper, which supports the formation of red blood cells and helps maintain healthy bones, blood vessels, and nerves.
• Potassium: An important electrolyte, potassium helps regulate fluid balance and supports muscle function and heart health.
• Phosphorus: This mineral is essential for bone health and plays a role in energy production and cellular function.
• Protein: Portobello mushrooms are a good source of plant-based protein, which is essential for building and repairing body tissues.

Portobello mushrooms are also notably low in calories, fat, and sodium, making them an excellent choice if you’re looking to eat something that feels substantial but, in fact, is not high in calories. This is sometimes called satiety — which means a sense or feeling of being satisfied. For this reason portobello-based dishes are featured on countless vegan menus.

One cup (121 grams) of sliced, grilled portobello mushrooms contains about:

• 42.4 calories
• 5.9 grams carbohydrates
• 5.2 grams protein
• 0.9 gram fat
• 2.7 grams fiber
• 7.2 milligrams niacin (36 percent DV)
• 0.6 milligram riboflavin (34 percent DV)
• 21.4 micrograms selenium (31 percent DV)
• 0.6 milligram copper (30 percent DV)
• 1.9 milligrams pantothenic acid (19 percent DV)
• 182 milligrams phosphorus (18 percent DV)
• 630 milligrams potassium (18 percent DV)
• 0.1 milligram thiamine (7 percent DV)
• 23 micrograms folate (6 percent DV)
• 0.9 milligrams zinc (6 percent DV)
• 18.1 milligrams magnesium (5 percent DV)
• 0.1 milligram manganese (5 percent DV)
• 0.1 milligram vitamin B6 (4 percent DV)
• 0.7 milligram iron (4 percent DV)

Typically, portobellos carry only a tiny amount of vitamin D, only about 0.2 micrograms or 8 IU. But what’s interesting is that if you expose mushrooms like portobello to UV light they can absorb a lot more vitamin D. So some mushroom growers have started “vitamin-D-enhancing” their mushrooms by exposing them to either natural sunlight or UV light, making a great vitamin-D rich product that’s perfect for vegans and others looking for natural, plant or fungi-based sources of vitamin D.

How many calories in a large portobello mushroom?

A large portobello mushroom, which typically weighs around 186 grams, has approximately 35 calories. However, keep in mind that nutritional content can vary based on a number of factors, including the specific size of the mushroom and how it’s prepared.

Protein in portobello mushrooms

Yes, a large portobello has about 3.9 grams of protein.

Portobello mushroom benefits

Here are some of the major health benefits of portobello mushrooms:

• Reducing the risk of cancer: The antioxidants and selenium in portobello mushrooms can help protect cells from damage caused by free radicals, which may reduce the risk of certain cancers.
• Lowering cholesterol levels: The fiber content in portobello mushrooms can help lower cholesterol levels, reducing the risk of heart disease.
• Improving heart health: Potassium and other nutrients found in portobellos contribute to a healthy heart by supporting proper blood pressure and heart function.
• Boosting the immune system: Selenium and other essential nutrients in portobello mushrooms can help strengthen the immune system and support overall health.
• Improving digestion: The dietary fiber in portobello mushrooms aids in digestion and promotes regularity.
• Promoting weight loss: Low in calories and fat, portobellos are a great addition to a weight loss diet, providing essential nutrients without adding excessive calories.
• Antioxidants: Portobello mushrooms are a good source of antioxidants, which help protect the body from damage caused by free radicals.
• Low-calorie and fat content: Portobello mushrooms are low in calories and fat, making them a healthy choice for individuals looking to maintain or lose weight while still enjoying a delicious, satisfying meal.

Portobellos mushrooms may fight cancer

The belief in the anti-cancer abilities of certain mushrooms, including portobellos, is anchored in their phytochemical content.

Phytochemicals contribute positively to cell death, help healthy cells grow, and improve lipid metabolism, and immune responses.

Among the phytochemicals in portobellos is CLA, which has demonstrated its capacity to suppress cell proliferation and promote apoptosis, the process of abnormal or cancerous cells dying off. It’s worth noting that Portobellos are among the scarce non-meat sources of CLA, rendering them uniquely beneficial in vegetarian diets.

In a comparative study on the impact of mushroom extract on mice, the group treated with the extract showed a decrease in prostate tumor size and tumor cell proliferation, in contrast to the control group of mice that remained untreated. The study’s researchers noted that the mushroom extract, rich in CLA, led to remarkable alterations in gene expression, a phenomenon observed only in the group of mice fed with the extract, not in the control group.

The presence of CLA, along with other phytonutrients, rank mushrooms like the portobello among the top cancer-fighting foods.

Portobellos provide vitamin B

The portobello mushroom is rich in B vitamins, specifically niacin (vitamin B3) and riboflavin (vitamin B2).

What are the health benefits of B vitamins? Namely, they’re essential for maintaining energy, promoting cognitive health, and aiding the body in stress recovery.

• Niacin is essential for cardiovascular system functions and a robust metabolism, even playing a part in managing cholesterol and blood pressure levels.
• Riboflavin can aid in the prevention or treatment of headaches and migraines, potentially reducing PMS symptoms, safeguarding the eyes against conditions such as glaucoma, and preventing anemia.

B vitamins also promote healthy skin, provide potential benefits in preventing diabetes by helping to regulate normal blood sugar levels, and may help in alleviating joint pain and arthritis.

Portobello mushrooms reduce inflammation

Mushrooms in general are some of the best sources of L-ergothioneine (ERGO). Research indicates that low concentrations of ERGO are linked with an increased risk for numerous chronic inflammatory diseases, particularly those that impact red blood cells or hemoglobin.

According to scientists at Penn State University, only fungi and mycobacteria, but not humans, can biosynthesize ERGO, positioning mushrooms as one of the few ways humans and animals can ingest it. ERGO has been the focus of recent studies for its potential therapeutic benefits in addressing red blood cell disorders that arise, in part, due to oxidative harm.

Additionally, research indicates that ERGO, as a highly stable antioxidant possessing unique properties, may be advantageous in combating mitochondrial DNA damage and offering protection against neurodegenerative diseases, most notably Parkinson’s disease.

Copper and selenium

Portobellos are a rich source of the trace mineral copper, which plays a pivotal role in the production of hemoglobin and red blood cells, bolsters a robust metabolism, and aids growth, development, and the continuous repair of connective tissues.

Copper is utilized by the body in various enzymatic reactions and in maintaining hormonal balance.

Copper also helps fight fatigue by acting as a catalyst in the reduction of molecular oxygen to water, a part of the chemical reaction that occurs when ATP (energy) is produced within cells to fuel the body’s operations.

Additionally, portobellos have a good amount of selenium, providing over 30-percent of your daily requirement in a single serving. Selenium supports the thyroid gland’s activities by acting as a catalyst for the production of active thyroid hormones, aids in combating inflammation, benefits circulation and reproductive health, and could potentially lower your risk of cancer.

Are portobellos mushrooms good for weight loss?

Yes, portobello mushrooms can be beneficial for weight loss for a few reasons:

• Low in Calories: Portobello mushrooms are low in calories, which makes them a good choice for those looking to reduce their caloric intake.
• High in Fiber: They’re high in dietary fiber, which can help you feel full and satisfied after a meal, potentially reducing overeating and snack cravings.
• Nutrient-Dense: Despite being low in calories, portobello mushrooms are rich in essential nutrients, including B vitamins, selenium, and copper. This can help ensure your body gets the nutrients it needs while you’re reducing caloric intake.
• Versatile: Portobello mushrooms can be a healthier replacement for high-calorie ingredients in many dishes. For example, they’re often used as a substitute for beef in burgers, reducing the calorie and fat content of the meal.

Safety and potential side effects

Although are generally very safe to eat unless you’re allergic to mushrooms.

If there’s one “downside” to portobello mushrooms it’s that they contain purines, which in certain cases can be associated with health concerns.

Purines metabolize into uric acid, which can build up and contribute to conditions such as gout, kidney stones, and kidney malfunction. If you suffer from these conditions, it’s advisable to avoid mushrooms and other purine sources, or at least consume them in limited quantities.

So, if you are prone to gout — skip the mushrooms.

How to cook with portobello mushrooms

Portobello mushrooms can be cooked and used in a million different ways.

• Grill portobello caps and make burgers
• Remove their gills, and fill with cheese to make a pizza crust
• Or dice them and add to pasta.

As for portobello stems, chefs primarily use them for stock preparation since, although they’re perfectly edible, they can be tough.

How to pick portobellos

Choose portobello mushrooms that don’t have sliminess around the edges, and ones that have firm caps and tight gills.

How to clean portobellos

Before eating or cooking portobello mushrooms, it’s crucial to clean them properly to get rid of any dirt particles.

1. Detaching the stems
2. Lightly rub any dirt off the caps using a paper towel or a clean kitchen towel.
3. Wash with water or, if you’re looking to use as little moisture as possible, spray lightly with white wine vinegar or another food-grade antibacterial and wipe dry.
4. To remove your mushroom’s gills, just gently scoop them out with a small spoon.

Ways to cook portobello mushrooms

1. Grilled portobello mushrooms: The sturdy texture of portobellos make them great for grilling. Brush on marinades for flavor.
2. Stovetop portobello mushrooms: Lightly caramelized portobellos, sautéed in butter or olive oil, go great with Italian dishes including creamy pasta, lemon, and red sauces.
3. Baked portobello mushrooms: You can stuff portobellos with breadcrumbs, chopped peppers, garlic, and even shredded meet to make delicious baked stuffed mushrooms…Although, note, if you’re looking for more “fun-sized” stuffed mushrooms go with one of portobello’s younger brothers the cremini or white button mushroom.

3 Best portobello mushroom recipes

Here are a few of of our favorite portobello mushrooms recipes.

Grilled portobello mushrooms

Stuffed portobello mushrooms

Cheesy portobello mushrooms

What do portobellos taste like?

Portobello mushrooms are known for their robust, earthy, and hearty flavor with a hint of brothiness, an amalgamation of flavors often referred to as umami. This distinct umami taste stems from an amino acid known as glutamate, naturally occurring in mushrooms, as well as in other foods like parmesan cheese and anchovies. In the case of portobello mushrooms, the umami flavor is heightened because as the mushrooms mature and dehydrate, their flavors get concentrated. This rich, meat-like taste, combined with its dense texture, makes the portobello mushroom an effective substitute for meat.

Shelf-life and storage

Portobello mushrooms are ideally cooked and consumed shortly after purchase, but they can also be kept in the fridge for a period of 2 to 3 days. The optimal storage method is to place them loosely in the humidity-controlled crisper drawer of your refrigerator with a clean paper towel placed underneath. Plastic wrap is detrimental to mushrooms as it encourages the growth of slime and mold.

So, if your mushrooms come in plastic wrap and you aren’t planning to use them immediately, it’s recommended to remove the plastic before storage. The same rule applies to plastic produce bags.

Portobello mushroom history

Despite their Italian-sounding name, Portobello mushrooms were actually popularized in the United States. In Italy, porcini and cremini mushrooms are traditionally much more popular.

The name “Portobello” was coined in the 1980s as a marketing ploy to make the mature, brown mushrooms sound more delicious.

The “ploy” was necessary because Americans needed some convincing that there was more to mushrooms than the white button…It worked, portobellos started showing up on menus of top restaurants, then in grocery stores. For the most part, people just needed to try portobellos — because you can’t argue with the taste.

Portobello mushroom cultivation

Portobello mushroom commercial farming usually takes place in specially constructed spaces or warehouses that keep the temperature in the range of 15.5 to 21 °C (60 to 70 °F) and maintain humidity levels between 65 and 80 percent. In the past, cultivation of portobello mushrooms often occurred in caves, tunnels, or deserted quarries that offered similar climate conditions. These fungi, being saprotrophs, need nutrient-dense substrates to fulfill their nutritional requirements. Commercial composts, although varying, usually contain components like straw, gypsum, horse manure, dried poultry litter, and canola meal, all of which are mixed with water and pasteurized. Producers typically cultivate specific strains using grain spawn — grains that have been inoculated with the desired spores. These can be directly mixed with the prepared compost or initially cultivated on agar before transfer.

Once the mushroom’s mycelium (think plant-like roots, albeit potentially much more complex) is established throughout the compost after a few weeks, many farmers add a layer of water-rich soil or peat moss on top. By adjusting the room’s oxygen, temperature, and humidity levels — a process called “pinning” — the mycelium can be triggered to produce its fruiting bodies, the mushrooms, after about five to six weeks. A few days after these conditions have been altered, tiny mushroom pins begin to appear on the soil layer, doubling in size almost every day. Upon reaching the appropriate size for their type, they are manually harvested and placed directly into shipping boxes to minimize handling. Typically, each growing room yields three “flushes” or harvests of mushrooms over several weeks before the cycle is restarted.

Portobello vs Lion’s mane

Portobello benefits

• Rich in B-vitamins
• Good source of fiber
• High in antioxidants

Lion’s mane benefits

• Neurological health
• Mental health
• Immune health

Portobello vs Reishi

Portobello benefits

• Rich in B-vitamins
• Good source of fiber
• High in antioxidants

Reishi benefits

• Immune health
• Stress and sleep
• Heart health and blood sugar

Portobello vs Cordyceps

Portobello benefits

• Rich in B-vitamins
• Good source of fiber
• High in antioxidants

Cordyceps benefits

• Energy and athletic performance
• Heart health
• Anti-aging properties

Portobello vs Chaga

Portobello benefits

• Rich in B-vitamins
• Good source of fiber
• High in antioxidants

Chaga benefits

• Anti-cancer
• Immune health
• Antioxidant properties

Portobello vs Shiitake

Portobello benefits

• Rich in B-vitamins
• Good source of fiber
• High in antioxidants

Shiitake benefits

• Immune health
• Heart health
• Cancer prevention

Portobello vs Turkey tail

Portobello benefits

• Rich in B-vitamins
• Good source of fiber
• High in antioxidants

Turkey tail

• Immune health
• Gut health
• A very promising cancer prevention and cancer-treatment compliment

Fun facts

• Despite their Italian-sounding name, Portobello mushrooms were actually popularized in the United States. The name “Portobello” started being used in the 1980s as a marketing ploy to make the mature, brown mushrooms sound more appealing.
• Portobello, Cremini, and White Button mushrooms are all the same species, Agaricus bisporus. The difference is the stage at which they are harvested. White Buttons are harvested young, Creminis are a bit more mature, and Portobellos are fully grown.
• Portobello mushrooms have a meaty texture and flavor, which makes them a popular substitute for meat in vegetarian and vegan dishes. They can even be grilled and used as a burger substitute.
• Like all mushrooms, Portobellos are a fungus. They thrive in cool, moist, and dark environments, and grow on composted organic matter.
• Portobello mushrooms are rich in fiber, vitamins, and minerals but are low in calories, making them a healthy addition to any diet.

Portobello mushrooms | cauZmik guide

Have you learned a thing or two about the delicious and healthy portobello mushrooms? Great! That’s what these cauZmik guides are all about: Opening up for you more of the wonderful possibilities of nature’s greatest foods.

This guide was originally published on the cauZmik blog

Portobello mushroom | Guide