12 Best Low-Carb Mushrooms to Eat on a Keto Diet

Introduction

Mushrooms can be a great addition to a low-carb, ketogenic diet. They are low in carbohydrates while providing important nutrients like B vitamins, selenium and potassium. Certain types of mushrooms are particularly well-suited for keto due to their high nutritional value and savory, umami flavor.

In this article, we will explore 12 of the best mushroom varieties to incorporate into a keto lifestyle. Well break down their carb content, health benefits, and delicious ways to prepare them.

Button Mushrooms

Button mushrooms are the most commonly eaten mushrooms. They have small, white caps ranging from 1 to 3 inches across. With only 3 grams of net carbs per cup, button mushrooms make a great low-carb ingredient.

Button mushrooms contain B vitamins like riboflavin and folate. They also provide selenium, an essential antioxidant mineral. Studies show selenium helps reduce inflammation and protect brain health.

Try using button mushrooms in omelets, stir fries and steak diane sauce. Or roast them up as a savory side dish with garlic, rosemary and olive oil.

Nutrition Facts

• 3g net carbs per cup
• Good source of B vitamins and selenium
• Common white variety found year-round

Portobello Mushrooms

Portobello mushrooms are a mature version of the humble button mushroom. But their large, meaty caps make them ideal vegetarian substitutes for burgers or steak.

A single large portobello contains only 5 grams of net carbs. They are an excellent source of potassium and copper. Potassium aids muscle function, heart health and nerve signaling.

Grill portobello caps as-is or use them in place of buns for low-carb burgers. Their big size makes them perfect veggie vessels for keto-friendly fillings.

Nutrition Facts

• 5g net carbs in 1 large cap
• High in potassium and copper
• Can be used as burger substitutes

Oyster Mushrooms

Oyster mushrooms have velvety grey or pale yellow caps. They have a delicate flavor and tend to be pricier than other varieties. But at just 3 grams of net carbs per cup, they make a nice treat.

Oyster mushrooms are loaded with B vitamins, especially niacin, riboflavin and folate. They also contain antioxidants that protect cells from damage. Research indicates antioxidants help reduce heart disease risk.

Try sauting oyster mushrooms in coconut oil and turmeric for an antioxidant-rich side dish. Or use them atop keto pizza for a nutrition boost.

Nutrition Facts

• 3g net carbs per cup
• Excellent source of B vitamins and antioxidants
• Subtle flavor good for pizza, pasta dishes

Shiitake Mushrooms

Shiitake mushrooms have earthy, woodsy flavor and meaty texture. They contain about 7 grams of net carbs per cup. But they also offer powerful health benefits.

Studies show shiitake mushrooms boost heart health by lowering cholesterol levels. They are also rich in B vitamins, copper, selenium and lentinan, a compound with antitumor effects.

Shiitakes pair well with garlic, greens, eggs and chicken. Or use them to make low-carb noodles as a pasta substitute. Remove stems and slice caps thinly with a vegetable peeler for shirataki-like strands.

Nutrition Facts

• 7g net carbs per cup
• High in cholesterol-lowering compound lentinan
• Savory umami flavor good in Asian dishes

Cremini Mushrooms

Cremini mushrooms are simply immature portobellos before their caps grow to full size. They offer a firmer texture and richer taste than white button mushrooms.

With about 5 grams of net carbs per cup, creminis make great sauted side dishes. They contain iron, B vitamins, potassium and plant compounds linked to cancer prevention.

Try slicing creminis and cooking in olive oil with garlic and parsley. Or mix them into omelets, shakshuka or keto-friendly pizza crust for extra flavor.

Nutrition Facts

• 5g net carbs per cup
• Good source of iron, B vitamins, potassium
• More robust flavor than white button mushrooms

Enoki Mushrooms

Enoki mushrooms have delicate white stems topped by tiny, pinhead caps. They have a mild, almost fruity flavor.

At under 1 gram of net carb per cup, enoki mushrooms are one of the lowest carb mushroom choices. They contain niacin, pantothenic acid and copper. Research indicates they have anti-tumor, antioxidant and anti-inflammatory benefits.

Enoki mushrooms are perfect lightly cooked in stir fries or raw as a salad topping. Their noodle-like shape makes them ideal for low-carb Pad Thai or ramen bowls.

Nutrition Facts

• Less than 1g net carb per cup
• Contain anti-inflammatory and antitumor compounds
• Tender texture good in Asian dishes

Porcini Mushrooms

Porcini mushrooms have rich, earthy flavor and a smooth, substantial feel. They contain about 5 grams net carbs per cup.

Porcinis are packed with B vitamins like niacin, riboflavin and folate. They also contain antioxidants that protect cells from damage. Research shows porcinis have antimicrobial effects against bacteria.

Fresh porcini slices make delicious pan-fried sides. Dried porcinis work well reconstituted in stews, sauces and risotto. Their deep flavor stands up well to meats and creamy dishes.

Nutrition Facts

• 5g net carbs per cup
• Excellent source of B vitamins and antioxidants
• Dried porcinis good for reconstituting into dishes

Chanterelle Mushrooms

Chanterelles have a brilliant orange color and trumpet-like shape. Their fruity scent and apricot flavor make them ideal for low-carb diets at 4 grams of net carbs per cup.

Chanterelles contain vitamin D, essential for calcium absorption and immune function. They also have cancer-fighting compounds like carotenoids linked to reduced inflammation.

Saute chanterelles in butter or cream for a bright, decadent side. Or add them to omelets and egg scrambles for a pop of color and nutrition.

Nutrition Facts

• 4g net carbs per cup
• Contain inflammation-reducing carotenoids
• Vibrant orange color and apricot flavor

Morel Mushrooms

Morel mushrooms have a honeycombed, conical cap and hollow stem. They have an earthy, smoky flavor and meaty texture.

With about 3 grams of net carbs per cup, morels make a nice occasional treat for keto dieters. They are high in B vitamins and potassium. Research shows they have anti-inflammatory, antimicrobial and anti-tumor effects.

Morels are delicious sauted in butter or olive oil and dashed with salt. Add them to meat dishes for an extra flavor layer.

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.