John Miller
Mushrooms are a versatile ingredient used in a variety of dishes. They are known for their meaty, umami flavour and are often used as a meat substitute. While their protein content is not comparable to meat, mushrooms are a good source of fibre, B vitamins, selenium, copper, and potassium. They are also keto-friendly due to their low carbohydrate content. For instance, a cup of raw white button mushrooms contains only 1 gram of net carbs, while other varieties like oyster and shiitake mushrooms have slightly higher net carb counts.
| Characteristics | Values |
|---|---|
| Raw mushrooms (1 cup) | 1g net carbs |
| Raw enoki mushrooms (3.5oz/100g) | 5.1g net carbs |
| Raw oyster mushrooms (3.5oz/100g) | 3.8g net carbs |
| Raw shiitake mushrooms (3.5oz/100g) | 4.3g net carbs |
| Cooked mushrooms (0.5 cup) | 1.7g net carbs |
| Portabella mushrooms cooked (0.5 cup) | 0.8g net carbs |
| Raw oyster mushrooms (1 cup) | 3g net carbs |
| Cooked shiitake mushrooms (0.5 cup) | 8.2g net carbs |
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What You'll Learn
Raw mushrooms
Mushrooms are a nutrient-dense food with several health benefits. They are low in calories and carbohydrates, making them suitable for low-carb diets such as the Keto and Atkins diets. A cup of raw mushrooms contains approximately 2.3 grams of total carbohydrates and 1-1.6 grams of net carbs. They are also a good source of protein, with around 2 grams of protein per cup. In addition, mushrooms provide the body with essential vitamins and minerals, including copper, potassium, iron, and B vitamins.
When it comes to specific varieties, raw white mushrooms contain approximately 1.6 grams of net carbs per cup. They are also a source of Vitamin D, with around 7.6 micrograms per cup, which is within the recommended daily intake for both men and women. Sliced white mushrooms offer a small amount of iron, providing about 0.4 mg per cup. While this contributes to your daily iron intake, it would take a large quantity of mushrooms to meet the recommended daily amount of 8-18 mg.
While mushrooms can be consumed raw, some experts suggest cooking them to release their vitamins and minerals. Certain varieties of raw mushrooms contain small amounts of toxins, including a compound that is considered carcinogenic, which can be destroyed through cooking. However, it is important to note that cooking may not render highly toxic mushrooms safe to eat. Fresh mushrooms can be stored in the refrigerator for about five days and should not be washed until just before use.
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Cooked mushrooms
Mushrooms are a great option for those looking to reduce their carbohydrate intake. When cooked from fresh, half a cup of mushrooms contains 4.1g of total carbs and 1.7g of net carbs. Portabella mushrooms, when cooked from fresh, have slightly lower net carb content, with 0.5 cups containing 0.8g of net carbs.
For those on a ketogenic diet, mushrooms are a keto-friendly food. This diet requires a low-carb, high-fat, and moderate-protein approach, with protein and fat being the primary energy sources. Mushrooms are a good option for those following this diet, as they are low in carbs and can be cooked in a variety of ways to add flavour and nutrition to meals.
Sautéed mushrooms, for example, are a tasty, low-carb option. One piece contains only 0.1g of net carbs, 0.1g of fat, and 0.1g of protein. They can be added to dishes such as a pepperoni pizza frittata, which is a low-carb breakfast option that includes other healthy ingredients like fresh eggs and mozzarella cheese.
Cooked shiitake mushrooms have a slightly higher net carb content than other varieties. Half a cup contains 8.2g of net carbs, so those watching their carbohydrate intake may need to be mindful of portion sizes. However, they still make a nutritious addition to meals, providing not only flavour but also some protein and fat, which are important components of a keto diet.
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Oyster mushrooms
One cup of raw oyster mushrooms (86g) contains 28 calories, with 59% derived from carbs, 32% from protein, and 10% from fat. This equates to 5.2g of total carbs, including 3g of net carbs, 0.4g of fat, and 2.8g of protein.
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Shiitake mushrooms
The beta-glucan (a type of soluble fibre) in shiitake mushrooms is useful for cholesterol reduction, and the potassium in shiitake mushrooms can help to reduce blood pressure. Studies have also shown that shiitake mushrooms may have anticancer properties, with one study finding a correlation between mushroom consumption and a lowered incidence of prostate cancer.
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Portobello mushrooms
When storing Portobello mushrooms, it is recommended to keep them in the refrigerator and use them within 3 to 7 days. They should be cleaned with a damp cloth or paper towel before eating and not rinsed, as they will absorb too much water.
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Frequently asked questions
A cup of raw white button mushrooms has 1 gramme of net carbs.
Yes, cooked white button mushrooms have 1.7 grammes of net carbs per 0.5 cup.
Raw oyster mushrooms have 3.8 grammes of net carbs per 3.5oz (100g) serving.
Raw shiitake mushrooms have 4.3 grammes of net carbs per 3.5oz (100g) serving.
Yes, mushrooms are keto-friendly as they are low in carbohydrates and high in fibre.
