Are Mushrooms Keto (Carbs in Mushrooms and Low-Carb Keto Mushrooms Recipes)
on Apr 03, 2023
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There’s no denying that mushrooms are a healthy and delicious addition to any meal. The real question is: are mushrooms keto-friendly? How many carbs are in mushrooms?
Ketogenic diets have pretty strict requirements when it comes to carbs. If you’re a lover of mushrooms, you’re probably wondering whether or not you can fit them into your limited carb allowance for the day.
Keep reading to find out everything you need to know about having mushrooms on a keto diet, including carb content and tasty keto mushroom recipes for you to try.
Are Mushrooms Keto-Friendly?
You’ll be glad to know that most varieties of mushrooms are keto-friendly. Given their low-carb content, you can safely fit these tasty fungi into your ketogenic diet. It’s worth noting that some types of mushrooms (such as the King Oyster and Enoki) are higher in carbs than others.
Besides being low in carbs, mushrooms have the added benefit of being low-calorie and low-fat. They’re also a great plant-based source of B vitamins and vitamin D, as well as minerals like selenium, potassium and copper.
How Many Net Carbs In Mushrooms?
The amount of carbs varies from mushroom to mushroom. Generally speaking, these fungi are made up of 92% water, 4% carbohydrates, 2% protein and less than 1% fat. Additionally, most mushrooms are low in fiber. The table below shows the net carbs for 100 grams of the most popular varieties of edible mushrooms.
| 100-gram Serving | Net Carbs |
| Cremini | 2.2 grams |
| Portabella | 2.7 grams |
| Shiitake | 3.9 grams |
| White Button | 2.3 grams |
| King Oyster | 5.5 grams |
| Enoki | 5.2 grams |
How to Eat Mushrooms on A Keto Diet
It’s no secret that mushrooms are a tasty and versatile ingredient. Whether cooked or raw, these fungi provide lots of flavor and texture to your keto-friendly dishes. As long as the other ingredients are low in carbs, there are nearly endless ways to incorporate mushrooms into a ketogenic diet. Here are a few options you can try:
- load them up with keto-approved stuffings like cream cheese, crumbled bacon, shredded cheddar or mozzarella, then roast them in the oven
- make a comforting bowl of keto-friendly cream of mushroom soup
- raw mushrooms can be sliced or diced and added to salads
- sautéed in a skillet with olive oil, butter, garlic and herbs
- make keto fried rice using cauliflower rice, and add in low-carb veggies like mushrooms, bell peppers and broccoli
Other Keto-Friendly Low-Carb Vegetables
- Zucchini: perfect for grilling or making low-carb zoodles, zucchini contains only 3.11 grams of carbs per 100-gram serving.
- Asparagus: with only 3.88 grams of carbs per 100 grams of asparagus, this veggie is great for keto. It’s also a great source of iron, potassium and vitamin C.
- Celery: as a low-calorie and low-carb food, you can add celery to your list of keto-friendly vegetables. Each 100-gram serving provides only 2.97 grams of carbs.
- Spinach: this leafy green veggie is known for being high in iron and calcium, but low in carbs. A 100-gram serving provides only 3.63 grams of carbs.
- Iceberg lettuce: this popular salad veggie contains just 2.92 grams of carbs per 100-gram serving. Since iceberg lettuce isn’t very nutrient-dense, try combining it with other keto-friendly veggies for a more balanced meal.
- Cucumber: these hydrating fruits are packed with essential nutrients, but only 3.63 grams of carbs per 100 grams. Since most of the carbs are found in the skin, you can peel the cucumber to reduce the carb count.
Mushrooms Nutrition (Macros)
How Many Carbs In Mushrooms?
The carb content of mushrooms depends on the type of mushroom. You can typically expect 2.2 grams – 5.2 grams of net carbs per serving. Cremini and portabella mushrooms are on the lower end of this range, while enoki and king oyster mushrooms are on the higher end.
In terms of glycemic index, mushrooms will have little effect on blood glucose or insulin levels, making them a good choice for diabetics.
Fats
Mushrooms are a low-fat food with lots of benefits for your heart and circulatory system. With less than a gram of fat per 100 grams, mushrooms are virtually fat-free.
Protein
Mushrooms aren’t a great source of protein, with only 2.1 grams per cup. The average adult requires around 1 gram of protein per kilogram of body weight, so mushrooms are barely scratching the surface where this is concerned.
Calories
Mushrooms are a super low-calorie food, with only 15 calories per cup. Most people don’t even have a full cup of mushrooms in one sitting, so you may end up with as little as 10 calories per serving.
FAQ
How Many Mushrooms Can I Eat on Keto?
If you’re on a keto diet with a carb limit of 50 grams, you can safely consume up to 3 cups (about 210 grams) of fresh mushrooms daily. Depending on the type of mushrooms, you can expect 5-7 grams of net carbs for such a serving. It’s important to measure the mushrooms before cooking them, since they shrink when heated.
If you’re on a stricter keto diet with a daily carb limit of 20-30 grams, you can have up to 2 cups (140 grams) of mushrooms per day. Depending on the type of mushroom, this would amount to 3-5 grams of net carbs.
How Many Carbs in Cream of Mushroom Soup?
For a half cup (126 gram) serving of canned cream of mushroom soup, there are 8.5 grams of carbs, according to data from the USDA.
How Many Carbs in Portabella Mushrooms?
According to the USDA, portabella mushrooms contain 4.6 grams of carbs per 100-gram serving.
Is Mushroom Good For Low Carb Diet?
Mushrooms are very much ideal for a low carb diet. Varieties like cremini, white button and portabella are all under 3 grams of net carbs per 100-gram serving. Besides being low in carbohydrates, mushrooms are also low-calorie, low-fat and loaded with vitamins and minerals.
Best Keto Mushroom Recipes
Keto Stuffed Mushrooms
Looking for a delicious and keto-friendly appetizer or snack? Give these irresistible stuffed mushrooms a go! First, they’re loaded with a cheesy garlic and herb stuffing, then they’re baked to golden brown perfection. With only 2 grams of net carbs per serving, it’s okay to go back for seconds.
- Net Carbs: 2 g
- Total Carbs: 3 g
- Calories: 97
- Fat: 8 g
- Protein: 3 g
Keto Mushroom Soup
Made with just 5 ingredients and ready in less than 30 minutes, here’s a recipe that’s perfect for a low-effort dish on a rainy afternoon. This soup is creamy, comforting and keto-friendly. What more could you ask for?
- Net Carbs: 4 g
- Total Carbs: 4.6 g
- Calories: 198
- Fat: 17.7 g
- Protein: 4.6 g
Keto Garlic Butter Mushroom
These keto-approved garlic butter mushrooms can be served with pretty much anything. Full of flavor and low in carbs, add these mushrooms to any of your favorite low-carb dinners.
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 111
- Fat: 10 g
- Protein: 4 g
Keto Sautéed Mushrooms
Mushrooms are sautéed to perfection in garlic, butter and herbs until they’re golden brown and delicious. Serve as a low-carb side dish with steak or chicken or use them as a keto-friendly burger topping.
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 70
- Fat: 5 g
- Protein: 4 g
Keto Creamy Garlic Mushrooms
Here’s a rich, creamy and keto-friendly side dish that’s ready in less than 20 minutes. Cremini mushrooms are cooked in a garlicky cream sauce and served alongside chicken and steak, or stirred into low-carb pasta substitutes like zoodles.
- Net Carbs: 7 g
- Total Carbs: 8 g
- Calories: 337
- Fat: 32 g
- Protein: 7 g
Keto Mushroom Gravy
Drizzle this low-carb mushroom gravy on your favorite proteins for an extra boost of flavor. Whether you serve it with chicken, steak or pork chops, it’s guaranteed to please. With just over 3 grams of carbs, it’s okay to go overboard with this flavorful sauce!
- Net Carbs: 3.1 g
- Total Carbs: 3.7 g
- Calories: 116
- Fat: 12.6 g
- Protein: 2.5 g
Keto Chicken and Mushroom
This keto-friendly chicken and mushroom dish is high in protein and fat, but super low in carbs. It’s creamy, comforting, full of flavor and comes together in one pan. Serve with low-carb side dishes like cauliflower rice, zucchini fritters or a fresh green salad.
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 400
- Fat: 29 g
- Protein: 27 g
Keto Fried Mushroom
Use your air fryer to prepare crispy, crunchy fried mushrooms to enjoy as a snack or appetizer. To make it keto-friendly, you’ll be coating them in almond flour, rather than wheat flour or breadcrumbs. With only 5 grams of net carbs per serving plus 15 grams of fat, it’s a keto dream come true!
- Net Carbs: 5 g
- Total Carbs: 8 g
- Calories: 187
- Fat: 15 g
- Protein: 9 g
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Keto Mushroom Recipe
Ingredients
- 2 tablespoons butter , unsalted
- 2 tablespoons olive oil
- 24 ounces baby bella mushrooms
- salt and pepper , to taste
- 1 tablespoon lemon juice
- 1 tablespoon chopped parsley
Instructions
- Rinse the mushrooms and pat them dry with paper towels.
- Add butter and oil to a large, heavy pan and heat over a medium flame. When the oil is hot, add mushrooms in a single layer. Sprinkle with salt and pepper. Brown the bottom side by sautéeing for 5 minutes. Flip and season with garlic salt and pepper. Sautée another 5 minutes.
- Splash with lemon juice and sprinkle with parsley. Stir and cook for another 1 or 2 minutes. Add more seasoning if desired. Remove from heat and serve.
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
