Quick Answer
The quick answer is that it is generally recommended to remove the gills from portobello mushrooms before cooking. The gills are the thin, blade-like structures on the underside of the mushroom cap. Removing them can improve the texture and appearance of portobellos when cooking.
Why Remove the Gills?
There are a few reasons why removing the gills from portobello mushrooms is suggested:
Appearance
The gills on portobello mushrooms are dark brown in color. When exposed to heat during cooking, the gills can leach a dark liquid that can turn dishes an unappealing grayish-brown hue. Removing the gills prevents this discoloration.
Texture
The gills on portobello mushrooms have a soft, mushy texture when cooked. Many people find this texture unappealing and slimy. Removing the gills leaves just the firmer, meatier cap of the mushroom.
Flavors
The liquid released from the gills during cooking has an intense earthy, mushroom flavor. For some dishes, this pronounced flavor can be overpowering. Removing the gills produces a more subtle mushroom flavor.
Dirt and Grit
Gills can trap dirt and sediment. Gritty gills can lend an unpleasant sandy texture. Removing them helps ensure no unwanted crunch.
How to Remove the Gills
Removing gills from portobello mushrooms is simple:
With a Spoon
Using the tip of a small spoon, scrape the gills from the underside of the mushroom cap. The gills should peel away cleanly.
With a Knife
A small paring knife can also be used to slice the gills off. Simply slide the blade along the underside of the cap at an angle to sever the gills.
Break by Hand
For a messier approach, the gills can be broken off by hand. Grasp the cap with one hand and the stem with the other. Twist to snap off the gills.
When to Keep the Gills
In some instances, you may want to leave the gills on for fuller mushroom flavor:
Sautéing
If sautéing portobellos as a side dish, the gills can be kept to amplify the mushroom essence. Cook over high heat and use plenty of oil to keep from becoming soggy.
Soups and Broths
Adding whole portobellos, gills and all, to brothy applications like soups and risottos allows them to impart a rich umami depth.
Stocks
To make an intensely mushroomy stock, use portobellos gills and stems along with caps. The increased surface area from the gills releases more flavor.
Mushroom Powders
Dehydrating then grinding whole portobellos, gills included, produces a concentrated mushroom powder ideal for rubs and spice blends.
Nutrition
Gills make up a very small portion of the overall mushroom. Removing them results in minimal nutritional difference. Here is how 3.5 ounces (100 grams) of raw portobello mushrooms compare with and without gills (1):
| Nutrient | With gills | Without gills |
|---|---|---|
| Calories | 22 | 22 |
| Fat | 0.3g | 0.3g |
| Carbs | 3.4g | 3.4g |
| Fiber | 1g | 1g |
| Protein | 3g | 3g |
As you can see, gills provide a negligible amount of additional nutrition. The fiber, vitamins, and minerals are concentrated in the denser cap.
Health Benefits
Like all mushrooms, portobellos provide some important nutrients and health-promoting compounds (2):
Selenium
This antioxidant mineral is vital for thyroid and immune function. Portobellos are one of the best dietary sources.
Riboflavin
Also called vitamin B2, this nutrient aids energy production and cellular function. Portobellos provide about 20% of the RDI per serving.
Niacin
This B vitamin promotes healthy circulation and nerve signaling. Portobellos supply about 15% of the niacin you need daily.
Copper
An essential trace mineral, copper supports nerve and immune health. You’ll get around 15% of your daily copper needs from portobellos.
Ergothioneine
This unique antioxidant helps protect cells from damage. Mushrooms are the primary dietary source.
Potassium
With more potassium than most other vegetables, portobellos help regulate fluid balance and heart function.
Overall, portobello mushrooms support immunity, metabolism, circulation, and antioxidant protection. The gills provide almost no micronutrients or plant compounds.
Taste and Recipe Ideas
Here are some serving ideas for portobello mushrooms with the gills removed:
Portobello Steaks
Grill portobello caps as a delicious meatless steak substitute. Brush with oil and seasoning.
Burgers
Sauté chopped or ground portobellos to mix into veggie burger patties for meaty texture.
Pizza
The chewy texture of portobellos makes a perfect low-carb pizza crust. Top with cheese and veggies.
Fajitas
Sliced portobello strips can be a plant-based swap for steak in Tex-Mex fajitas. Sauté with peppers and onion.
Salads
Thin slices or cubes of roasted portobello add hearty flavor to grain bowls and green salads.
Sandwiches
A portobello cap makes an excellent plant-based alternative to hamburger buns on sandwiches.
Antipasto
Marinated, grilled portobellos alongside cheeses, olives, and roasted veggies make a delicious Italian-inspired appetizer.
Storing Portobellos
Store whole, unsliced portobellos in a paper bag in the refrigerator crisper drawer. They will keep fresh for 3-7 days. Once sliced or chopped, use within a few days.
You can also freeze sliced or diced portobellos for 2-3 months. They’ll lose texture when thawed but still taste great in cooked dishes.
Conclusion
Removing the gills from portobello caps is generally recommended for an improved appearance, texture, and flavor in most recipes. However, the gills can be left on when a more intense mushroom essence is desired, like when making stocks or mushroom powders.
Nutritionally, the gills provide minimal extra benefits. The health-promoting compounds are found throughout the cap and stem. For well-rounded nutrition, enjoy portobellos as part of a balanced diet with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.