Emily Johnson
Mushrooms are a delicious and nutritious food with several health benefits. They are a good source of fiber, vitamins, minerals, and antioxidants. When it comes to carbohydrate content, the amount of carbs in mushrooms varies depending on the type and serving size. For example, a cup of raw white button mushrooms contains around 3 grams of carbs, while a cup of raw oyster mushrooms contains about 6 grams. Cooked mushrooms have a slightly higher carb count, with half a cup containing around 4 grams of total carbs. Overall, mushrooms are considered a low-carb food, making them suitable for keto diets and those looking to manage their carbohydrate intake.
| Characteristics | Values |
|---|---|
| Carbohydrates in raw mushrooms | 2.3g-3g per cup |
| Carbohydrates in cooked mushrooms | 4.1g per 0.5 cup |
| Net carbs | 1g per cup raw |
| Fiber | 0.7g-1g per cup raw |
| Protein | 2.2g per cup raw |
| Fat | 0.2g per cup raw |
| Calories | 15 per cup raw |
| Antioxidants | Glutathione and ergothioneine |
| Vitamins | D, Selenium, B6, B vitamins |
| Minerals | Copper, Potassium, Iron |
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What You'll Learn
Raw mushrooms
When it comes to carbohydrate content, a cup of raw mushrooms (approximately 70 grams) typically contains about 2.3 grams of total carbohydrates, with 1 gram of net carbs. This makes them a great low-carb option for people watching their carbohydrate intake. In addition to being low in carbs, raw mushrooms are also very low in calories, with a cup of raw mushrooms containing only about 15-21 calories.
While the carbohydrate and calorie content may vary slightly depending on the specific type and size of the mushroom, most mushrooms provide roughly the same nutrients per serving, regardless of their shape or variety. For example, white mushrooms, the most commonly consumed type, offer various health benefits, including improved heart health and cancer-fighting properties, due to their rich content of bioactive compounds.
In addition to their low carb and calorie content, raw mushrooms are a good source of dietary fibre, which is beneficial for digestive health and can help manage conditions such as type 2 diabetes. They also contain folate, which is particularly important for pregnant people, and choline, an antioxidant that may reduce the risk of certain types of cancer. Furthermore, mushrooms are a natural source of vitamin D2, which is not commonly found in non-animal food sources.
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Cooked mushrooms
Mushrooms are a versatile ingredient used in dishes across the world. They can be sautéed, roasted, grilled, or cooked in a variety of other ways. Cooking mushrooms is a great way to add flavour and nutrition to your meal.
For example, a cup of cooked mushrooms (approximately 156 grams) typically contains around 8 grams of carbohydrates, 5.6 grams of protein, and 0.7 grams of fat, totalling about 61 calories. On the other hand, a half-cup portion of cooked mushrooms contains fewer carbohydrates, with a total of 4.1 grams of carbs and only 22 calories.
Sautéed mushrooms have a slightly different nutritional profile, with one piece containing only 0.2 grams of total carbs, 0.1 grams of net carbs, 0.1 grams of fat and protein, and just 2 calories. This makes sautéed mushrooms an excellent low-calorie and low-carb option.
When tracking your carbohydrate intake, it is important to consider the cooking method and the specific type of mushroom used, as these factors can significantly impact the nutritional content.
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Types of mushrooms
Mushrooms are a versatile ingredient, popular worldwide. They are low in calories and carbohydrates, and a good source of vitamins, minerals, and antioxidants. A cup of raw mushrooms contains around 2.3 grams of carbohydrates, 2.2 grams of protein, and 0.2 grams of fat, totalling 15 calories.
There are many different types of mushrooms, each with its own unique characteristics and flavour profile. Here is an overview of some of the most common varieties:
Button Mushrooms
Button mushrooms are the most common type of mushroom found in grocery stores, accounting for an estimated 90% of the mushrooms consumed in the US. They are mild in flavour and can be eaten raw or cooked. They are versatile and can be used in soups, salads, pizzas, or stuffed and sautéed. Baby button mushrooms and criminis (or cremini) are also part of the same species, with portobellos being the mature version.
Oyster Mushrooms
Oyster mushrooms, including the king oyster variety, have a meaty texture. They can be folded into tacos or used in other recipes. Raw oyster mushrooms are low in carbohydrates, containing around 6 grams of carbs per cup.
Shiitake Mushrooms
Shiitake mushrooms are another common variety that can be used in a variety of dishes, such as creamy pasta carbonara. They are low in carbohydrates and keto-friendly, containing around 7 grams of carbs per cup.
Portobello Mushrooms
Portobello mushrooms are the mature version of the button mushroom. They are commonly used as a meat substitute in dishes like vegetarian burgers. A cup of diced portobellos contains around 3 grams of carbs, making them a keto-friendly option.
Black Trumpets
Black trumpets have a rich, smoky flavour with notes of black truffle when dried. They are ideal for boosting the flavour of mushroom risotto or any dish that calls for truffle oil.
Chanterelles
Chanterelles have a trumpet-like shape with a depression in the centre of their caps. They are a popular variety, commonly used in cooking.
Lion's Mane Mushrooms
Lion's mane mushrooms have a fuzzy, shaggy appearance, resembling a lion's mane as they grow on tree trunks. They have a flavour reminiscent of shellfish, like lobster or shrimp, but with an earthy backbone. They are often grilled and served on a bed of root vegetables.
Maitake Mushrooms
Also known as hen of the woods, maitake mushrooms can be found in clusters with soft, feathery caps. They have an earthy aroma and a gamey flavour. Native to Japan and the United States, they grow wild east of the Mississippi River in August and September.
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Nutritional value
Mushrooms are a nutritious food with a range of health benefits. They are low in calories and carbohydrates, with one cup of raw mushrooms (70g) providing 15 calories and 2.3 grams of carbohydrates. The net carbs in a cup of raw mushrooms are 1 gram, while the fiber content is 0.7 grams. When cooked, half a cup of mushrooms contains 4.1 grams of total carbs and 1.7 grams of net carbs.
Mushrooms are a good source of protein, with one cup of raw mushrooms providing 2.2 grams. They also contain essential minerals such as selenium, copper, potassium, and iron. Mushrooms are one of the few dietary sources of vitamin D, which is important for bone health. They are also high in B vitamins, including B6, and contain several antioxidants, such as ergothioneine and glutathione, which can help protect cells from oxidative damage and may contribute to slowing cognitive decline.
The fiber in mushrooms, particularly the soluble fiber beta-glucan, is associated with a lower risk of type 2 diabetes. Additionally, a 2020 study found that the polysaccharides in mushrooms help protect against diabetes by reducing oxidative stress. Mushrooms are also believed to have a positive impact on mental health, as research from the U.S. National Health and Nutrition Examination Survey (NHANES) indicated that people who consumed mushrooms had a reduced risk of depression.
Common varieties of mushrooms, such as white button, portobello, oyster, and shiitake, are naturally low in carbohydrates. For example, one cup of raw white button mushrooms (96 grams) contains 3 grams of carbs, while the same serving size of oyster and shiitake mushrooms provides around 6 and 7 grams of carbs, respectively. These varieties of mushrooms are considered keto-friendly due to their low carb and high fiber content. However, it is important to note that canned mushroom products may have different nutritional values, so checking the labels is recommended.
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Mushrooms and keto diet
Mushrooms are a great addition to a keto diet. They are naturally low in carbohydrates, with a 1-cup (70-96 gram) serving of raw mushrooms containing between 2.3 and 3 grams of total carbs. This includes white button, portobello, raw oyster, and shiitake mushrooms.
The keto diet is designed to be very low in carbohydrates and high in fat, with moderate amounts of protein. Most people on the keto diet limit their total carbohydrate intake to fewer than 50 grams per day to achieve and maintain a state of ketosis, where the body uses ketone bodies, rather than glucose, as its primary source of energy.
Mushrooms are also a source of fibre, which can be tough to get on the keto diet as it is found in carb-rich foods like fruits, vegetables, and whole grains. They are also high in B vitamins, selenium, copper, potassium, and iron. They contain antioxidants like ergothioneine and glutathione, which can help protect your cells from oxidative damage.
Mushrooms can be enjoyed both raw and cooked and used in a variety of ways that are suitable for a keto diet. For example, they can be stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs. They can also be diced and used in veggie burger patties, made with riced cauliflower, garlic, onion, celery, cheese, and seasonings.
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Frequently asked questions
There are about 2.3 grams of carbohydrates in a cup of raw mushrooms, which is about 70 grams.
Yes, cooked mushrooms have a higher carb content than raw mushrooms because they lose water during the cooking process. For example, half a cup of cooked mushrooms contains 4.1 grams of carbohydrates.
Canned mushroom products can be higher in carbohydrates than fresh mushrooms. For example, a half-cup serving of Campbell's Cream of Mushroom Soup contains 8 grams of carbs.
Yes, different types of mushrooms have varying carb levels. For example, white button mushrooms contain 3 grams of carbs per cup, while oyster and shiitake mushrooms contain around 6 and 7 grams of carbs per cup, respectively.
