Are Mushrooms Keto-Friendly? Nutrition Facts and Health Benefits

Are Mushrooms Keto?

Mushrooms are a popular food that many people enjoy for their rich, savory flavor and meaty texture. But can you eat mushrooms on a ketogenic (keto) diet? As a low-carb, high-fat way of eating, keto requires limiting carb intake to enter ketosis. So where do mushrooms fall regarding their carb content?

Mushroom Nutrition Facts

Most types of mushrooms contain very few digestible carbs and are considered keto-friendly. Let's look at the nutrition facts of some common mushroom varieties:

• White button mushrooms: 3 grams of net carbs per cup
• Portobello mushrooms: 3 grams of net carbs per cup
• Crimini/brown mushrooms: 2 grams of net carbs per cup
• Shiitake mushrooms: 7 grams of net carbs per cup
• Oyster mushrooms: 3.5 grams of net carbs per cup
• Enoki mushrooms: 4 grams of net carbs per cup

As you can see, most mushrooms provide less than 5 grams of digestible carbs per serving. This makes them an excellent low-carb addition to a ketogenic eating plan. The fiber content found in mushrooms also helps promote feelings of fullness and gut health.

Are All Mushroom Varieties Keto?

Nearly all types of mushrooms contain minimal net carbs and can be enjoyed in moderation on keto. Some mushroom varieties like chanterelles, porcini, morels, and maitake offer around 5 grams of net carbs or less per cooked cup.

The one exception is a variety of wild mushroom called Wood Ear mushrooms. One cup of cooked Wood Ear mushrooms provides around 21 grams of net carbs, making them too high in carbs for the ketogenic diet.

So as long as you avoid Wood Ear mushrooms, feel free to incorporate modest, measured portions of virtually all other mushrooms on your keto food list.

Health Benefits of Mushrooms

In addition to being low-carb, mushrooms offer a wealth of important vitamins, minerals, and antioxidants:

• B Vitamins: Mushrooms provide thiamin, riboflavin, niacin, pantothenic acid, and folate.
• Vitamin D: Exposed to UV light after harvesting, many mushrooms contain high levels of vitamin D.
• Potassium: An electrolyte mineral that supports nerve signaling and heart health.
• Copper & Selenium: Trace minerals that act as antioxidants in the body.
• Choline: A nutrient important for brain, liver, muscle, and metabolism function.
• Ergothioneine: A unique antioxidant and anti-inflammatory compound supplied by mushrooms.

Tips for Adding Mushrooms to a Keto Diet

Here are some simple ways to enjoy keto-friendly mushrooms as part of your low-carb lifestyle:

• Saut mushrooms in butter, olive oil, or avocado oil to top keto meat dishes, omelets, etc.
• Make zucchini noodle mushroom stroganoff for a vegetarian keto dish.
• Blend minced mushrooms into keto burger patties or meatballs.
• Roast whole cap mushrooms stuffed with cream cheese and crumbled sausage.
• Add sliced mushrooms to keto egg scrambles, frittatas, and quiches.
• Toss mushrooms into soups, bone broths, and keto chili.
• Use portobello mushroom caps as veggie burger buns.

Keto-Friendly Substitutes for High-Carb Veggies

When transitioning to a very low-carb ketogenic diet, you may miss being able to eat freely from all food groups. Produce, in particular, is an area where many veggies are too high in carbs to fit a keto meal plan.

But not to worry by swapping out a few of your old high-carb produce picks for low-carb veggies allowed on the keto diet, you can still enjoy bountiful nutrition and variety. Let's look at some excellent substitutions for starchy veggies.

Instead of Potatoes: Cauliflower

With just 2 grams of net carbs per cup versus 36 grams in a medium potato, cauliflower reigns supreme as a low-carb potato substitute. Here are some tasty ways to prepare cauliflower rice, mash, and more:

• BBQ Cauliflower Bites
• Loaded Cauliflower Fritters
• Cauliflower Pizza Crust
• Creamy Cauliflower Soup

Instead of Pasta: Spaghetti Squash

At 10 grams of net carbs per cup when cooked, spaghetti squash makes the perfect pasta replacement and is easily prepared.

Here's how to make keto spaghetti squash dishes:

1. Cut spaghetti squash in half lengthwise and remove seeds.
2. Place halves cut-side down on a baking sheet and roast at 400F for 30 to 50 minutes.
3. Use a fork to scrape cooked squash strands into pasta-like strings.
4. Top strands with your favorite keto-friendly meat sauce!

Instead of Bread: Portobello Mushrooms

Sliced portobello mushroom caps (with black gills removed) make perfectly sturdy and delicious keto-friendly sandwich buns, pizza crusts, and garlic bread with only 3 grams of net carbs each.

Instead of Corn: Green Beans

With 8 grams of net carbs per cup when cooked, vibrant green beans make a fantastic replacement for sweet corns 21 grams per cup. Enjoy them simply steamed, sauted, or seasoned and roasted.

More Low-Carb Keto Veggies to Enjoy

Here are more of the best low-carb vegetables to feast on for keto success:

• Asparagus: 4 grams of net carbs per cup
• Broccoli: 6 grams of net carbs per cup
• Brussels sprouts: 6 grams of net carbs per cup
• Cabbage: 5 grams of net carbs per cup
• Celery: 1 gram of net carbs per stalk
• Cucumbers: 2 grams of net carbs per cup
• Kale: 7 grams of net carbs per cup
• Spinach: 1 gram of net carb per cooked cup
• Tomatoes: 3 grams of net carbs per medium tomato
• Zucchini: 3 grams of net carbs per cup

With this guide to the best low-carb veggies for keto, you can still fill your plate with delicious and nutritious options while cutting carbs. Pair these keto vegetables with leafy greens, high-fat proteins, nuts, seeds, avocados, mushrooms and healthy fats like olive oil for filling and scrumptious meals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.