Laura Smith
White button mushrooms are keto-friendly due to their low carbohydrate content. A 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs, which is well within the 50-gram daily limit for people on a keto diet. White mushrooms are also a good source of fibre, vitamins, minerals, and antioxidants, making them a nutritious and versatile ingredient for keto meals. While canned or packaged mushroom products may be higher in carbs, fresh white mushrooms are a great option for enhancing the flavour and richness of keto dishes without adding carbs.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 2-7 grams of carbs per cup, depending on the variety |
| Fiber content | High in fiber |
| Vitamin content | Rich in B vitamins, vitamin D (in some varieties) |
| Mineral content | Selenium, copper, potassium, and antioxidants |
| Calories | Low in calories |
| Fat content | Low in fat |
| Protein content | Contains protein |
| Ketogenic diet suitability | Keto-friendly, helps maintain ketosis |
| Versatility | Can be cooked or eaten raw, used in a variety of dishes |
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What You'll Learn
White mushrooms are keto-friendly
Mushrooms are praised for their nutritional benefits, delicious taste, and versatility in cooking. Their naturally low carbohydrate content and rich nutrients make mushrooms an excellent choice for anyone following a keto diet. White button mushrooms, for example, contain 3 grams of carbs per cup (96 grams) of raw mushrooms.
Mushrooms are more than just a low-carb food—they’re a powerhouse of essential nutrients that bring an array of additional benefits beyond being good for keto. They are a good source of fibre, B vitamins, selenium, copper, and potassium. They also contain antioxidants like ergothioneine and glutathione, which can help protect your cells from oxidative damage.
Mushrooms are a versatile ingredient that can be used in a variety of keto-friendly meals. They can be enjoyed raw or cooked and used in dishes like stir-fries, casseroles, soups, or stuffed with low-carb ingredients like cream cheese and bacon.
However, it’s important to note that not all mushroom products are keto-friendly. Canned or packaged mushroom products, such as cream of mushroom soup, can be higher in carbs, so it’s important to read the nutrition labels before consuming these products while on a keto diet.
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Carb content of cooked vs raw mushrooms
Mushrooms are a keto-friendly food due to their low carbohydrate and fat content. They are also a source of fibre, vitamins, and minerals, making them a nutrient-dense food that complements a balanced diet. While all mushrooms belong to the same fungal family, their net carbohydrate content varies.
A 1-cup (96-gram) serving of raw, whole white button mushrooms contains 3 grams of carbs. Other varieties such as oyster and shiitake mushrooms contain around 6 and 7 grams of carbs, respectively, per cup. Portobello mushrooms contain around 3 grams of carbs in a 1-cup (86-gram) serving. These carbohydrates are in the form of fibre, which is beneficial for the keto diet as it is usually found in carb-rich foods.
Cooked mushrooms have a slightly higher carbohydrate content. A half-cup serving of cooked mushrooms contains 4.1 grams of total carbohydrates, 1.7 grams of net carbohydrates, 0.4 grams of fat, 1.7 grams of protein, and 22 calories.
Mushrooms can be enjoyed in a variety of ways, both raw and cooked. They can be added to salads, soups, stir-fries, and scrambles, or stuffed with low-carb ingredients like cream cheese and bacon. However, canned or packaged mushroom products may be higher in carbohydrates, so it is important to read the nutrition labels. Overall, mushrooms are a keto-friendly food that can be incorporated into a variety of dishes.
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Nutritional benefits of white mushrooms
White mushrooms are the most cultivated type of mushroom in the world, constituting about 90% of the mushrooms consumed in the United States. They are widely consumed due to their nutritional value and medicinal properties. They are very low in calories, making them a keto-friendly food.
White mushrooms are a good source of protein and fibre. They are also packed with B vitamins, including riboflavin (B2), niacin (B3), and pantothenic acid (B5), which help your body convert food into energy and reduce tiredness and fatigue. They also contain minerals like selenium, copper, and potassium, which are essential for normal immune function.
White mushrooms contain multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, which offer several health benefits. These antioxidants help combat the harmful effects of oxidative stress, which leads to cellular damage that can accelerate aging and increase the risk of developing heart disease and certain cancers. The main phenolic compounds in white mushrooms are flavonoids and phenolic acids, which have the potential to act as both antioxidants and pro-oxidants. As antioxidants, they improve cell survival, while as pro-oxidants, they lead to cell death to prevent tumor growth.
White mushrooms have been shown to have cholesterol-lowering effects and improved gut health. They are also a source of vitamin D, which assists with cell growth, boosts immune function, and reduces inflammation. In addition, they are naturally low in sodium, which can help lower blood pressure.
Overall, white mushrooms are a highly nutritious food that can provide a range of health benefits, making them a versatile and healthy addition to a variety of meals.
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White mushroom keto recipes
White button mushrooms are keto-friendly due to their low carbohydrate and fat content. They are also a source of fibre and protein, making them a versatile ingredient for a variety of meals.
Keto Garlic Chicken
This recipe involves cooking chicken in a creamy keto mushroom sauce. The sauce is made by sautéing garlic and white button mushrooms in butter, and then adding cream. It can be served with chicken, beef, or pork, and is also suitable for vegetarians.
Keto Mushroom Lettuce Wrap Blended Burger
This recipe involves chopping white button mushrooms and blending them into the meat of the patty. The patty is then wrapped in crunchy lettuce, which adds texture and makes the burger gluten-free.
Keto Chicken Soup
This soup features diced carrots, onion, celery, and baby bella mushrooms, paired with soft chicken cubes. It can be served in a mason jar for a lunch on the go or frozen for later.
Keto Mushroom "Zoodles"
This recipe involves shaving zucchini into thin strips, resembling traditional pasta, and tossing them with garlic, sea salt, and fresh basil. Kale, pine nuts, and white button mushrooms are added to make the dish healthy and filling.
Keto Mushroom Kebabs
This recipe involves skewering chunks of salmon and white button mushrooms, grilling them for five minutes, and then spritzing them with lemon and seasoning with salt and pepper.
Keto Pizza
White button mushrooms can be used as a topping for keto pizzas, alongside ingredients like pepperoni, bacon, ham, and mozzarella cheese.
Baked Mushrooms
This recipe involves baking white button mushrooms in the oven with toppings like Parmesan cheese, butter, pork rinds, and salt and pepper.
It is important to note that while fresh white button mushrooms are keto-friendly, canned or packaged mushroom products may be higher in carbohydrates, so it is important to check the nutrition labels.
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Other keto-friendly vegetables
White button mushrooms, along with other types of mushrooms, are keto-friendly as they are low in carbohydrates. They are also a source of fibre and protein, making them a versatile ingredient for a variety of meals.
Celery
Celery is a keto-friendly vegetable due to its low carbohydrate content. It contains only 2.97 grams of carbohydrates in a 100-gram serving. In addition to being low in carbs, celery is also a good source of calcium and potassium.
Zucchini
Zucchini is another vegetable that is suitable for a keto diet. It is a versatile vegetable that can be grilled, boiled, or baked. A 100-gram serving of zucchini contains only 3.11 grams of carbohydrates, making it an excellent choice for people on the keto diet.
Spinach
Spinach is a keto-friendly vegetable that is almost devoid of carbohydrates. It is a good source of fibre, vitamin C, vitamin K, iron, and magnesium. Spinach also provides numerous health benefits, such as potentially slowing the progression of cognitive decline in older adults.
Tomatoes
Tomatoes are also a great option for those on a keto diet. One medium-sized tomato contains only 5 grams of carbohydrates and is rich in vitamins A and C, magnesium, and potassium. Tomatoes also contain lycopene, a natural antioxidant that helps protect against cell damage and promotes skin, bone, and brain health.
Asparagus
Asparagus is another keto-friendly vegetable that is high in iron, potassium, and vitamin C. It has a low carbohydrate content, making it a nutritious and healthy option for those on a ketogenic diet.
Arugula
Arugula is a leafy green vegetable with a peppery flavour. It is low in carbohydrates, containing only 1.5 grams of carbs in a 2-cup serving. Arugula is also a good source of calcium, vitamin A, and vitamin C. Additionally, it contains antioxidants that offer various health benefits, such as protecting against heart disease and certain types of cancer.
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Frequently asked questions
Yes, white mushrooms are keto-friendly. They are low in carbohydrates, containing 2-4 grams of carbs per 100 grams.
White mushrooms can be enjoyed raw or cooked. They are versatile and can be used in salads, soups, stir-fries, casseroles, and stuffed with keto-friendly ingredients like cream cheese, butter, and bacon.
Canned or packaged mushroom products may not be keto-friendly due to their higher carbohydrate content. It is important to read the nutrition labels on these products to ensure they fit within your daily carb limit.
