Portobello mushrooms are a popular variety of mushroom commonly used in vegetarian dishes as a meat substitute. They have a rich, meaty texture and savory umami flavor that makes them a satisfying addition to soups, sandwiches, pasta dishes and more. But what about those dark gills on the underside of portobello caps – are they safe and nutritious to eat?
What Are Portobello Mushroom Gills?
The gills on the underside of portobello mushroom caps are made up of thin, papery ridges that contain spores. Mushroom spores are tiny, seed-like cells that enable mushrooms to reproduce. When the portobello mushroom is mature, the gills will begin to darken in color and release their spores into the air to land on soil and grow new mushroom mycelium or “roots”.
You’ll notice that store-bought white button mushrooms do not have visible gills – this is because they are harvested before reaching full maturity. On the other hand, most portobello, cremini and other mature mushroom varieties will have fully developed gills by the time they are picked.
Portobello Gills vs Stalks
The stalks or stems of portobello mushrooms are made up of densely packed mycelium covered with an outer skin. The gills contain more internal space to disperse spores. While the gills do have some nutritional value, the stalks are more dense and meaty.
Are Portobello Gills Safe to Eat?
The gills on portobello mushroom caps are 100% safe and edible. Some people prefer to scrape them off since they can get caught in your teeth, but this is just an aesthetic preference and not a safety concern.
It’s a common myth that mushroom gills are toxic or dangerous to eat. In reality, the gills are simply the reproductive part of the fungus and do not contain any harmful compounds.
Some other important notes on portobello gill safety:
- All parts of commercially grown portobello mushrooms are edible when cooked properly, including the cap, gills and stem.
- Do not eat raw gills or any other part of raw portobellos – they should always be cooked first to break down tough cell walls.
- Make sure your portobellos are fresh and free of visible mold – old, spoiled mushrooms can cause illness.
- Wash portobellos thoroughly to remove any dirt or contaminants before cooking.
- If you are severely immunocompromised, cook mushrooms especially thoroughly as a precaution.
As long as basic safety and sanitation precautions are followed, portobello gills pose zero risk when consumed after cooking. They have been eaten for centuries along with the mushroom cap and stem with no issues.
Are Portobello Gills Nutritious?
Not only are portobello gills safe to eat, they are also nutritious:
- High in Antioxidants – Portobello gills are rich sources of ergothioneine and polyphenols, two powerful antioxidant compounds that help neutralize free radicals and reduce oxidative stress in the body.
- Contain Valuable Nutrients – Portobello gills provide B vitamins like riboflavin, niacin, pantothenic acid, folate and choline. They also supply minerals like copper, potassium, magnesium, zinc and selenium.
- Good Source of Fiber – The cell walls in mushroom gills contain insoluble dietary fiber, a type of carbohydrate that supports gut health and digestive function.
- Bioactive Compounds – Scientists have identified a number of unique bioactive compounds in mushrooms like ergosterols, lectins and fungal polysaccharides that may have pharmaceutical benefits.
So by eating the entire portobello mushroom – cap, gills and stem – you are getting the full spectrum of its nutritional virtues. Simply scraping off the gills would mean missing out on these valuable phytochemicals and micronutrients.
Vitamins and Minerals in Portobello Gills
Here is more detail on some of the key vitamins and minerals found in portobello mushroom gills:
| Vitamin/Mineral | Benefits |
|---|---|
| Riboflavin | Supports energy production and cellular function |
| Niacin | Boosts brain health and blood circulation |
| Pantothenic acid | Helps metabolize fats, carbs and proteins |
| Folate | Crucial for DNA synthesis and red blood cell formation |
| Choline | Important for brain development, liver function and nerve signaling |
| Copper | Required for iron metabolism and red blood cell maturation |
| Potassium | Regulates fluid balance, nerve signals and blood pressure |
| Magnesium | Supports bone health, heart rhythm, muscle and nerve function |
| Zinc | Bolsters immune defenses and wound healing |
| Selenium | Powerful antioxidant that protects cells from damage |
Should You Remove Portobello Gills?
When it comes to prepping whole portobello mushroom caps, the decision of whether or not to remove the gills comes down to personal preference:
- If you want a smoother texture, scrape or scoop out the gills with a spoon before cooking. This prevents the tender gills from getting stuck in your teeth.
- Leave gills intact if you want to harness their full nutritional potential and don’t mind their appearance or texture.
- Compromise by only scraping out some of the gills to reduce their prominence.
Keep in mind that exposed gills will also release moisture as the mushrooms cook, which can impact the texture of dishes like portobello burger patties and stuffed mushrooms caps. Removing them helps keep foods crisper.
Whatever you choose to do with the gills, be sure to retain and consume the nutrient-dense juices from cooked portobellos – don’t pour them off!
How to Remove Portobello Gills
Here are two easy methods for removing gills from portobello caps before cooking:
Spoon
Use the curved edge of a sturdy spoon (metal or plastic) to scrape down and scoop out the gills. Scrape against the direction of the gills to stay as close to the cap surface as possible.
Brush
Use a clean toothbrush, pastry brush or mushroom brush to briskly sweep the gills from the underside of the cap. Angle the brush sideways and sweep in different directions.
For both methods, remove gills just before cooking so they are as fresh as possible. Make sure to thoroughly cook any remaining parts of the mushroom cap after removing gills.
How to Cook Portobellos with Gills
When keeping gills intact, use these cooking tips:
- Slice – Cut portobello caps into slices or strips for stir fries. The thin pieces allow moisture to evaporate.
- Sauté – Quickly sauté or pan-fry sliced mushrooms over high heat. Cook until at least half the moisture has evaporated.
- Roast – Roast portobello caps gill-side up on a baking sheet at 400°F, until darkened and shriveled.
- Grill – Grill portobellos gill-side down first. Let moisture evaporate before flipping briefly.
- Steam – Add sliced mushrooms to steaming baskets. Steam for 2 minutes then sauté.
These fast, hot cooking methods help drive off excess moisture from the exposed gills so your dishes don’t get soggy.
Portobello Mushroom Recipes with Gills
Some delicious ways to cook portobellos while keeping the gills intact:
- Portobello burgers
- Portobello fajitas
- Stuffed portobello caps
- Portobello steaks with chimichurri
- Grilled portobello pizzas
- Portobello mushroom risotto
Should You Eat Raw Portobello Gills?
It’s not recommended to eat raw gills or any other part of raw portobello mushrooms. Raw mushrooms contain complex sugars like chitin that are hard for humans to digest properly.
Cooking portobellos breaks down these compounds, increasing nutrient bioavailability. Cooking also kills any bacteria present on the mushroom surface.
While raw mushrooms aren’t technically toxic, they can sometimes cause gastrointestinal upset, especially in sensitive individuals. Always cook portobellos first before eating for best digestion and food safety.
Cooking Mushrooms and Nutrients
It’s a myth that cooking mushrooms significantly depletes their nutrient content. Studies show that the bioavailability of key antioxidants like ergothioneine actually increases with cooking:
- Cooking boosts antioxidant bioavailability in mushrooms by over 30%
- Cooking mushrooms doubled or tripled the availability of ergothioneine
- Boiling had the greatest impact on antioxidant capacity versus frying or microwaving
Proper cooking breaks down fibrous cell walls, releasing more nutrients for absorption during digestion. The increase in bioactive compounds outweighs any minor losses from heat exposure.
Portobello Mushroom Gills and Allergies
Allergic reactions to mushrooms are very rare overall, but they can occur. People with mushroom allergies are typically sensitive to chitin, a type of complex carbohydrate fiber found in fungal cell walls.
Portobello gills contain higher amounts of chitin compared to the cap and stem. Those with known mushroom allergies may want to consider removing the gills to be safe. Monitor for any itching, swelling or discomfort after eating them.
However, the vast majority of people can consume portobello gills without any issues. As always, those with food allergies should exercise caution and consult a doctor if concerned.
Mushroom Allergy Symptoms
Allergic reactions to mushrooms typically develop rapidly within minutes to two hours after ingestion. Symptoms may include:
- Itching or swelling of the mouth, throat, lips, tongue
- Skin redness, hives, rash or itching
- Tingling hands, feet or mouth
- Wheezing, trouble breathing, chest tightness
- Runny nose, watery eyes
- Nausea, vomiting, diarrhea
- Dizziness, fainting
Severe mushroom allergies can potentially cause anaphylaxis, a life-threatening reaction requiring epinephrine. Thankfully this is very rare. If any serious symptoms occur, seek medical help immediately.
Conclusion
Portobello mushroom gills are not only completely edible, but also nutritious. They provide a powerhouse dose of antioxidants, vitamins, minerals and fiber. While the gills can be removed for texture or appearance, keeping them intact allows you to gain the full nutritional benefit of the entire mushroom.
Enjoy portobellos gills and all by slicing, sautéing, roasting, grilling or steaming them. Their savory, meaty flavor and health perks are a welcome addition to any meal. Just be sure to always cook mushrooms thoroughly first rather than eating them raw for optimal digestion and food safety.