Emma Wilson
Mushrooms are a nutritious food that can be enjoyed raw or cooked. They are a good source of fibre, protein, B vitamins, selenium, copper, and potassium. They also contain antioxidants, which can help protect your cells from damage. While mushrooms do contain carbohydrates, they are not considered a starchy food and have a low-calorie count. This makes them a great option for people on low-carb diets, such as keto, as they can help individuals stay within their daily carb limits. However, it is important to monitor portion sizes, as consuming large amounts may cause you to exceed your daily carb intake limit.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Vitamins | B vitamins (riboflavin, niacin, pantothenic acid), Ergothioneine, Glutathione |
| Minerals | Selenium, Copper, Potassium |
| Nutrients | Fibre, Protein, Antioxidants |
| Calories | Low |
| Fat | Low |
| Ketogenic diet | Allowed |
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What You'll Learn
Mushrooms are keto-friendly
White button mushrooms, for example, have a low carb count of 3 grams of carbs per cup (96 grams) of raw mushrooms. Similarly, portobello mushrooms, which are great for stuffing, have only 3 grams of carbs per cup (86 grams) or per cap. Raw morel mushrooms are another keto-friendly option, with just 2.3 grams of net carbs per 3.5 ounces (100 grams).
In addition to being low in carbs, mushrooms are a good source of fibre, B vitamins, and minerals like selenium, copper, and potassium. They also contain antioxidants like ergothioneine and glutathione, which can help protect your cells from damage.
Mushrooms are a versatile ingredient that can be enjoyed both raw and cooked. They can be added to salads, soups, stir-fries, and scrambles, or stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon and then roasted in the oven.
While all mushrooms are keto-friendly, it's important to monitor portion sizes, as consuming large amounts may cause you to exceed your daily carb intake limit. Additionally, be cautious with canned or packaged mushroom products, as these may not be as keto-friendly due to added ingredients. Always check the nutrition label to ensure they fit within your keto diet plan.
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Carbohydrates in mushrooms
Mushrooms are a low-carb food, making them keto-friendly. They are also a powerhouse of essential nutrients, providing a natural source of key vitamins and minerals. The nutritional benefits of mushrooms include vitamin D, selenium, B vitamins (including riboflavin, niacin, and pantothenic acid), potassium, copper, iron, and antioxidants. Mushrooms are also a good source of fiber, particularly the soluble fiber beta-glucan.
The carbohydrate content of mushrooms varies depending on the type of mushroom and the serving size. Common types of mushrooms, such as white button, shiitake, oyster, and portobello, are naturally low in carbohydrates. For example, a 1-cup (70-96 gram) serving of raw, whole white button mushrooms contains approximately 2.3-3 grams of carbohydrates. Similarly, a cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively. Portobello mushrooms, which are mature button mushrooms, contain slightly more carbohydrates, with 2.6 grams of net carbs per 3.5 ounces (100 grams).
The keto diet, or ketogenic diet, is a low-carb, high-fat diet that restricts carbohydrate intake to 50 grams or less per day. Mushrooms are a great addition to a keto diet due to their low carbohydrate and fat content. They are versatile and can be enjoyed raw or cooked in dishes like stir-fries, casseroles, scrambles, soups, or stuffed with other low-carb ingredients.
While fresh mushrooms are naturally low in carbohydrates, it is important to check the labels on canned mushroom products, as these items can be higher in carbs due to added ingredients. Overall, mushrooms are a nutritious and delicious option for those following a keto diet or simply looking to include more variety in their meals.
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Nutritional benefits of mushrooms
Mushrooms are a nutrient-dense food that can complement a balanced diet, whether you're following a keto lifestyle or simply looking to include more variety in your meals. They are a good source of fibre and protein, making them a versatile ingredient for a variety of meals.
Mushrooms are one of the few natural sources of vitamin D, which is important for bone and immune health. They are also rich in B vitamins, including riboflavin, niacin, and pantothenic acid, which help convert food into energy, support brain function, and protect heart health. Additionally, mushrooms contain high levels of selenium, an essential mineral that helps the immune system function properly and prevents cell damage.
Mushrooms also contain potassium, which helps to maintain healthy blood pressure and muscle function, and copper, which is important for maintaining healthy bones and nerves, as well as for the production of red blood cells. Furthermore, mushrooms contain powerful antioxidants like ergothioneine and glutathione, which help protect cells from damage and may reduce inflammation.
While all mushrooms belong to the same fungal family, their net carbohydrate content varies. White or button mushrooms, for example, have a low carb count, making them perfect for a keto diet. Dried shiitake mushrooms are also a good source of selenium. Chanterelle mushrooms are prized for their taste, colour, and texture, while Portobello mushrooms are often used as "burgers" or "steaks" due to their meaty texture.
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Types of mushrooms with low carbs
Mushrooms are a great addition to a ketogenic diet due to their naturally low carbohydrate and fat content. They are also a source of fibre and protein, making them a versatile ingredient for a variety of meals.
Although all types of mushrooms are allowed on a keto diet, some have a lower carb count than others, making them more popular for keto.
- White or button mushrooms are the most used mushrooms worldwide, and their low carb count makes them perfect for keto.
- Portobello mushrooms, also sometimes marketed as portabella mushrooms, are also great for keto. They are perfect for stuffing with keto-friendly ingredients like cream cheese, shredded cheddar, or bacon. Raw portobello mushrooms have 0.09 oz (2.6 g) of net carbs per 3.5 oz (100 g) serving.
- Morel mushrooms are another great option, with only 0.08 oz (2.3 g) of net carbs per 3.5 oz (100 g) serving.
- Chanterelle mushrooms are prized by chefs for their taste, colour, and texture. They are chewy with a velvety feel and have an earthy flavour with a hint of black pepper.
- Shiitake mushrooms are a good source of selenium, an essential mineral that contributes to normal immune function. When cooked, 0.5 cups of shiitake mushrooms have 8.2 g of net carbs.
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How to cook mushrooms for keto
Mushrooms are a great addition to a keto diet. They are low in carbohydrates and sugars, and they are packed with fibre, vitamins, minerals, and antioxidants.
Sautéed Mushrooms
Sautéed mushrooms are a versatile dish that can be served with steak, chicken, pork, or as a side. To make them, clean your mushrooms with a damp paper towel. Leave small to medium mushrooms whole, and slice the large ones in half. Heat butter and olive oil in a skillet over medium heat, and once melted, add the mushrooms. Sauté for at least 8-10 minutes, stirring often, until they develop a good colour. If you cook them for less time, you won't get the same deep rich flavour. Mushrooms will shrink considerably when cooked, so don't worry if you think the slices are too thick. You can also deglaze the pan with white wine, scraping up the brown bits of flavour. Add in salt and pepper and continue cooking for another 5 minutes, or until most of the wine has evaporated. Stir in some parsley and thyme before serving.
Keto Tortilla Chips with Low-Carb Mushrooms
Clean and slice your mushrooms as above. Heat butter and olive oil in a skillet over medium heat, and once melted, add the mushrooms. Sauté for at least 8-10 minutes, stirring often, until they develop a good colour. Serve with your favourite low-carb veggies, such as bell pepper slices or celery, or with some homemade keto tortilla chips.
Cheesy Keto Stuffed Mushrooms
Try button or crimini mushrooms for this recipe, as the really small ones are hard to fill. Cook the mushroom stems, garlic, and sage in salted butter. You can use fresh garlic or garlic powder. Stuff the mushrooms with cream cheese, shredded cheddar, or bacon for a decadent low-carb keto treat.
Marinated Keto Mushrooms
Clean and slice your mushrooms as above. Heat a skillet to medium heat and add in butter and olive oil. Once melted, add in the mushrooms and sauté for 8-10 minutes. These mushrooms can be served with steak.
Keto Stir Fry
Clean and slice your mushrooms as above. Heat butter and olive oil in a skillet over medium heat, and once melted, add the mushrooms. Sauté for 8-10 minutes. Serve with your favourite keto-friendly stir-fry ingredients.
Keto Noodles with Chicken and Mushrooms
Cook the noodles and chicken thighs. Drain the marinade from the noodles and put them in the same pan as the chicken. Turn the burner to high heat and cook for 3-5 minutes, or until all the marinade has cooked off. Put the cooked noodles in a bowl and add the mushrooms to the pan. Cook for 2-3 minutes, or until done to your liking. Cut the chicken and add it to the bowl with the noodles, along with an egg and sesame oil and scallions as a garnish.
Keto Chicken Soup
This recipe features diced carrots, onion, celery, and baby bella mushrooms paired with soft chicken cubes. You can also add parsley and grated cheddar cheese for garnishing.
Grilled Mushroom Skewers
Thread chunks of mushroom onto skewers and grill for five minutes. Spritz with lemon and season with salt and pepper.
Lettuce-Wrapped Blended Burger
This recipe lets you cut the carbs by using lettuce instead of a bun. Simply blend your choice of meat with raw or cooked mushrooms, then form into a patty and grill.
Keto Mushroom Pizza
Mushrooms can be a great base for a low-carb pizza. Try using portobello mushrooms, stuffing them with keto-friendly ingredients like cream cheese, shredded cheddar, or bacon.
Cauliflower Risotto with Mushrooms
Sliced mushrooms can be a great addition to a cauliflower risotto for a keto-friendly side dish.
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Frequently asked questions
Yes, all types of mushrooms are generally low in carbs and can fit into a ketogenic meal plan. However, some varieties may have slightly higher carb counts, so it's important to monitor portion sizes to ensure you don't exceed your daily carb intake limit.
White button mushrooms, portobello mushrooms, raw oyster mushrooms, and shiitake mushrooms are all examples of low-carb mushrooms.
Yes, mushrooms are not only low in carbs but also high in fibre, B vitamins, and minerals like selenium, copper, and potassium. They also contain antioxidants, which can help protect cells from oxidative damage.
