Emily Johnson
Mushrooms are a great addition to a keto diet. They are low in carbohydrates and sugars, and can be enjoyed both raw and cooked. The carb content of mushrooms varies between types, ranging from 3 grams of carbs per cup of raw white button mushrooms to 7 grams per cup of raw oyster mushrooms. Other types of mushrooms that are low in carbs include shiitake, portobello, and lion's mane. Mushrooms are also a good source of fiber, B vitamins, copper, potassium, selenium, and antioxidants, making them a nutritious and versatile ingredient for keto meals.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Sugars | Low |
| Fats | Low |
| Fibre | High |
| Vitamins | High |
| Minerals | High |
| Antioxidants | High |
| Selenium | High |
| Copper | High |
| Potassium | High |
| Protein | Moderate |
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What You'll Learn
Mushrooms are keto-friendly
Mushrooms are also a good source of fiber, which is typically found in fruits, vegetables, and grains—food groups that are restricted on keto diets. Fiber can help reduce cravings by promoting a feeling of fullness, making it easier to stick to a low-carb diet. Mushrooms are also high in vitamins and minerals, including B vitamins like riboflavin (B2), niacin (B3), pantothenic acid (B5), copper, selenium, and potassium.
Mushrooms can be enjoyed both raw and cooked, and they can be used in a variety of keto-friendly dishes. They can be grilled, roasted, sautéed, or shaved into thin strips to make keto-friendly "noodles". They can also be added to soups, salads, stir-fries, and scrambles, or stuffed with other keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon.
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Nutritional benefits of mushrooms
Mushrooms are a nutrient-dense food, packed with vitamins, minerals, and antioxidants. They are the only natural source of vitamin D in the produce aisle, which is important for bone and immune health. They are also rich in B vitamins, including riboflavin, niacin, and pantothenic acid, which help provide energy by breaking down proteins, fats, and carbohydrates. Riboflavin is good for red blood cells, while niacin is beneficial for the digestive system and maintaining healthy skin. Pantothenic acid supports the nervous system and aids in hormone production.
Mushrooms are also a source of selenium, an essential mineral that contributes to normal immune function and helps prevent cell damage in the body. Additionally, they contain ergothioneine, an antioxidant that helps protect cells from oxidative damage, and glutathione, another antioxidant that supports overall health. Mushrooms are a good source of potassium, which is important for heart, muscle, and nerve function, and can help reduce the negative impact of sodium on the body and lower blood pressure.
The beta-glucans found in oyster, shiitake, and split gill mushrooms are thought to have immunity-stimulating effects, offering resistance against allergies and potentially influencing the metabolism of fats and sugars. Maitake mushrooms are believed to have regulatory effects on the body, offering potential health benefits.
Mushrooms are low in calories, fat, and sodium, and can be a good substitute for high-calorie, low-volume foods, aiding in weight management. They are also a source of fibre and protein, making them a versatile ingredient suitable for various diets, including keto.
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Carb content of different mushrooms
Mushrooms are a keto-friendly food. They are low in carbohydrates and calories and packed with essential nutrients, making them a valuable addition to a keto diet. While the carb content varies across different types of mushrooms, they are all low in carbs. For example, a cup of raw white button mushrooms (96 grams) contains 3 grams of carbs, while a cup of raw oyster mushrooms contains 6 grams of carbs. Similarly, a cup of raw shiitake mushrooms contains 7 grams of carbs, and a single piece of portobello mushroom contains 4.26 grams of total carbs.
Mushrooms are also a good source of fibre, B vitamins, and minerals like selenium, copper, and potassium. They contain antioxidants like ergothioneine and glutathione, which can protect your cells from oxidative damage.
When incorporating mushrooms into a keto diet, they can be used in various dishes such as omelets, frittatas, stir-fries, and salads. They can also be stuffed with keto-friendly ingredients like cheese, herbs, and vegetables, or used as a meat substitute in dishes like mushroom risotto.
While mushrooms are generally keto-friendly, it is important to note that canned or packaged mushroom products may have higher carb contents due to added ingredients. Therefore, it is always recommended to read the nutrition labels of these products to ensure they fit within the desired keto carb range.
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Keto recipes with mushrooms
Mushrooms are a keto-friendly food, and they can be enjoyed both raw and cooked. They are highly nutritious and are a good source of fibre, B vitamins, selenium, copper, and potassium. Here are some keto recipes with mushrooms:
Italian Baked Mushrooms
These mushrooms are smothered in a delicious butter, garlic, and herb sauce. They are the perfect easy, low-carb side dish recipe. You can use any variety of mushrooms, but Baby Bella mushrooms are recommended. You can garnish with parmesan and additional herbs if desired.
Keto Stuffed Mushrooms
These mushrooms are stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs. You can use any variety of cheese, both strong and mild. You can go with classic combinations like cheddar or mozzarella, or get more adventurous and add brie or blue cheese.
Creamy Keto Stroganoff Mushrooms
This is a keto mushroom side dish with all the flavours and taste of a beef stroganoff. It includes a delicious rich creamy sour cream sauce.
Crispy Shiitake Mushrooms
Slice 2 cups of shiitake mushrooms and toss them in a mixture of sesame oil, coconut aminos, liquid smoke, paprika, and sugar-free maple syrup. Cook on medium heat in a skillet until crispy.
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How to prepare keto-friendly mushrooms
Mushrooms are a keto-friendly food, as they are naturally low in carbohydrates and fats. They are also a good source of fibre, protein, and various vitamins and minerals. The carbohydrate content of mushrooms varies depending on the type and preparation method, but generally, a cup of raw mushrooms contains around 3-7 grams of carbs. Cooking mushrooms do not increase or decrease their carb content, but the carbs per gram will be higher due to the loss of water content.
Keto Stuffed Mushrooms
Stuffed mushrooms are a popular keto option. You can remove the stems from the mushroom caps and dice them finely. In a skillet, melt some butter and add the diced mushroom stems, garlic, and any other desired seasonings, such as sage, salt, and pepper. Saute until tender, then let the mixture cool. In a separate bowl, combine cream cheese and grated sharp cheddar cheese. Spoon the mixture into the mushroom caps and bake in the oven until the cheese is melted and bubbling.
Skewered Mushrooms and Salmon
Salmon and mushrooms are both loaded with selenium and other antioxidant nutrients, and they are virtually carb-free. Cut the mushrooms and salmon into chunks, thread them onto skewers, and grill for about five minutes. Spritz with lemon juice and season with salt and pepper to taste.
Crispy Shiitake Mushrooms
Thinly slice shiitake mushrooms and toss them in a mixture of sesame oil, coconut aminos, liquid smoke, paprika, and sugar-free maple syrup. Cook the mushrooms on medium heat in a skillet until they are crispy.
Keto "Pasta" with Mushrooms
If you're craving pasta but want to stick to keto, you can shave zucchini into thin strips to create a low-carb alternative to traditional pasta. Toss the "zoodles" with garlic, sea salt, and fresh basil, and add in some mushrooms and other vegetables of your choice.
Mushroom Omelet
Mushrooms can be paired with egg whites to make a keto-friendly omelet. You can also add other low-carb vegetables to the omelet, such as spinach or cucumber.
Remember to be mindful of your total carb intake when incorporating mushrooms into your keto diet, especially if you are consuming canned or packaged mushroom products, as these may have higher carb contents due to added ingredients.
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Frequently asked questions
Yes, mushrooms are keto-compliant as they are low in carbohydrates and fat. They are also a source of fibre and protein.
Here are some keto-friendly mushroom recipes:
- Grilled beef and mushroom lettuce-wrapped burger
- Chicken soup with diced carrots, onion, celery, and baby bella mushrooms
- Zucchini noodles with garlic, basil, and mushrooms
- Roasted mushrooms with parmesan, butter, pork rinds, and salt and pepper
Mushrooms are a good source of vitamins and minerals, such as B vitamins, copper, potassium, and selenium. They also provide fibre, which can be tough to get on a keto diet.
