Emily Johnson
Mushrooms are a great addition to a keto diet. They are low in carbohydrates and fat, and they are a source of fibre and protein. The keto diet is a low-carb, high-fat, moderate-protein diet. Vegetables with more than 5 g of carbs per 100 g of weight are considered starchy and are to be avoided on a keto diet. Common types of mushrooms, like white button, shiitake, oyster, and portobello, are low in carbohydrates and keto-friendly in their natural form. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively. However, it’s a good idea to check labels on canned mushroom products.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Vitamins | B vitamins |
| Vitamin D | |
| Minerals | Selenium |
| Copper | |
| Potassium | |
| Niacin | |
| Antioxidants | Ergothioneine |
| Glutathione | |
| Lower inflammation | |
| Hypoglycemic (blood sugar-lowering) | |
| Protein | Yes |
| Fibre | Yes |
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What You'll Learn
Mushrooms are keto-friendly
Mushrooms are a great addition to a keto diet because they are naturally low in carbohydrates and fat. The carb content of mushrooms ranges from 4 g per 100 g for white button mushrooms to 8.5 g per 100 g for king oyster mushrooms. Common types of mushrooms, like white button, shiitake, oyster, and portobello, are keto-friendly in their natural form. For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes only 3 grams of carbs.
Mushrooms are also a source of fibre, which can be tough to get on the keto diet since it’s found in carb-rich foods like fruits, vegetables, and whole grains. They are also a source of protein, B vitamins, copper, potassium, selenium, and other valuable minerals. Certain types of mushrooms, such as dried shiitake, are also a source of selenium, an essential mineral that contributes to normal immune function.
There are many keto-friendly mushroom recipes to choose from, such as a beef and mushroom lettuce-wrapped blended burger, a chicken soup featuring diced carrots, onion, celery, and baby bella mushrooms, and a pesto platter with zucchini, kale, pine nuts, and mushrooms.
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Nutritional benefits of mushrooms
Mushrooms are a nutrient-dense food that can complement a balanced diet, whether or not one is following a keto diet. They are naturally low in carbohydrates, calories, sodium, and fat, and are a good source of fibre and protein.
Mushrooms are packed with health-boosting vitamins, minerals, and antioxidants. They are a rich source of potassium, which is known for reducing the negative impact of sodium on the body. Potassium also helps to lessen tension in blood vessels, which may help lower blood pressure.
Mushrooms are the only type of produce that is a source of vitamin D, which is important for bone and immune health. Vitamin D helps with cell growth and boosts immune function. Vitamin D also reduces inflammation, and mushrooms exposed to UV light or sunlight can increase their vitamin D content.
Mushrooms are also a source of selenium, an essential mineral that contributes to normal immune function by helping the body make antioxidant enzymes to prevent cell damage. They are also rich in ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.
Research suggests that eating 1-2 cups of mushrooms each week may reduce one's risk of cancer by up to 45%. Mushrooms also have an anti-inflammatory effect, which has been shown to improve the efficiency of the immune system.
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Common keto-friendly mushrooms
Mushrooms are keto-friendly as they are low in carbohydrates and fat. They are also a source of fibre and protein, making them a versatile ingredient for a variety of keto meals.
White Button Mushrooms
A 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbohydrates to your day. They are also a good source of B vitamins, selenium, copper, and potassium.
Portobello Mushrooms
A 1-cup (86-gram) serving of diced portobello mushrooms contains around 3 grams of carbohydrates. You can also use an average-sized mushroom cap to make a meatless burger.
Oyster Mushrooms
A cup of raw oyster mushrooms contains around 6 grams of carbohydrates. They are also a good source of selenium, B vitamins, and other valuable nutrients.
Shiitake Mushrooms
A cup of raw shiitake mushrooms contains around 7 grams of carbohydrates. Dried shiitake mushrooms are also a source of selenium, an essential mineral that contributes to normal immune function.
While fresh mushrooms are keto-friendly, canned or packaged mushroom products may not be. It is important to read the nutrition label, as these products may contain added carbohydrates. For example, a 1/2-cup serving of Campbell’s Cream of Mushroom soup contains 8 grams of carbohydrates, with 2.5 servings per can, contributing a total of 20 grams of carbohydrates.
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Canned mushrooms may not be keto-friendly
Mushrooms are a keto-friendly food because they are low in carbohydrates. Common types of mushrooms like white button, shiitake, oyster, and portobello are keto-friendly in their natural form. They can be enjoyed both raw and cooked, and used in a variety of ways that are suitable for a keto diet.
However, canned or other packaged mushroom products may not be keto-friendly. For instance, a 1/2-cup (120-mL) serving of Campbell’s Cream of Mushroom prepared soup contains 8 grams of carbs, and you’ll find 2.5 servings per can, contributing 20 grams of carbs total. Therefore, it is important to read the nutrition label of canned mushroom products as they may be higher in carbs and might not fit into your daily limit.
The keto diet is designed to be very low in carbohydrates and high in fat with moderate amounts of protein. Most people who follow a keto diet limit their total carbohydrate intake to fewer than 50 grams per day to achieve and maintain a state of ketosis. Ketosis is when your body uses ketone bodies rather than glucose as a primary source of energy.
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. They are also packed with essential vitamins and minerals that support overall health, including selenium, copper, and potassium.
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Keto mushroom recipes
Mushrooms are keto-friendly as they are low in carbohydrates and fat. They are also a source of fibre and protein, making them a versatile ingredient for a variety of keto meals.
Cheesy Keto Stuffed Mushrooms
Stuff mushrooms with a creamy white cheddar or gruyere cheese filling. This recipe uses the mushroom stems as part of the filling, which gives it a great consistency and more intense mushroom flavor. Add garlic and herbs like sage, thyme, or dried onion, cayenne for extra flavor.
Keto Chicken Soup
This soup features diced carrots, onion, celery, and savory Baby Bella mushrooms paired with soft chicken cubes. It can be stored in a mason jar for a quick lunch on the go or frozen for later.
Grilled Salmon and Mushroom Skewers
Thread chunks of salmon and mushrooms onto skewers and grill for five minutes. Spritz with lemon and season with salt and pepper. Both salmon and mushrooms are loaded with selenium and other antioxidant-like nutrients and are virtually carb-free.
Garlic Mushrooms
A quick and easy side dish, this recipe involves sautéing mushrooms with butter, salt, and pepper. Once the mushrooms are tender, stir in garlic and red pepper flakes and cook until fragrant. Add parsley flakes just before serving.
Zucchini Noodle Pasta
Shave zucchini into noodles and toss with garlic, sea salt, and fresh basil. Add kale, pine nuts, and mushrooms to make the dish more filling. This recipe allows keto dieters to mimic the texture of traditional pasta while enjoying more nutritional benefits.
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Frequently asked questions
Yes, mushrooms are keto-approved. They are low in carbohydrates and can be enjoyed both raw and cooked.
White button, portobello, raw oyster, shiitake, lion's mane, and baby bella mushrooms are all keto-friendly.
Canned or packaged mushroom products may not be keto-friendly due to added ingredients. It is important to read the nutrition label and ingredient list to ensure they fit within keto guidelines.
Mushrooms are a good source of fibre, B vitamins, copper, potassium, selenium, and protein. They also contain antioxidants and have antimicrobial and anti-inflammatory properties. Additionally, they can help bridge the nutrient gap that may occur due to the restrictions of the keto diet.
