Are Mushrooms Keto-Friendly?

There are many varieties of mushrooms, and the most common types are naturally low in carbohydrates in their natural form.

For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively (4, 5, 6).

If you like portobello mushrooms, you’ll find around 3 grams of carbs in both a 1-cup (86-gram) serving of them diced, or an average mushroom cap you might use to make a meatless burger (7).

Not only are mushrooms low in carbs, but they come with fiber. Fiber can be tough to get on the keto diet since it’s found in carb-rich foods like fruits, vegetables, and whole grains.

Some low carb foods pack fiber, such as mushrooms, avocado, nuts, and seeds.

It seems unlikely that you would go over your daily carb limit by making mushrooms a regular part of your diet, unless you’re planning to eat 6 cups a day or preparing them as part of an otherwise carb-heavy grain dish.

As for canned or other packaged mushroom products, be sure to read the nutrition label, as these may not be as keto-friendly.

For instance, 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 (8).

SUMMARY

Common types of mushrooms, like white button, shiitake, oyster, and portobello, are low in carbohydrates and keto-friendly in their natural form. However, it’s a good idea to check labels on canned mushroom products.

Mushrooms are highly nutritious. They can be enjoyed both raw and cooked, and used in a variety of ways that are suitable for a keto diet.

While low in carbs, they’re high in fiber, B vitamins, and minerals like selenium, copper, and potassium. Plus, they contain several antioxidants, like ergothioneine and glutathione, which can help protect your cells from oxidative damage (4, 5, 6, 9).

Try incorporating mushrooms in some of the following ways:

• sliced raw and mixed into a leafy green salad
• cooked with scrambled eggs or added to an omelet
• sauteed with olive or coconut oil, garlic, and herbs on the stovetop
• added to a stir-fry with zucchini noodles, low carb veggies, and tofu
• boiled in water to make a mushroom broth for soups
• stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs
• used in a creamy mushroom soup
• grilled and used to layer a low carb sandwich
• diced and used in veggie burger patties, made with riced cauliflower, garlic, onion, celery, cheese, and seasonings
• added to soups, stews, or casseroles

SUMMARY

Mushrooms are packed with nutrients and can be used in a variety of ways, both raw and cooked. You might enjoy them in salads, soups, stir-fries, and scrambles.

Mushrooms, like oyster, shiitake, white button, and portobello, are naturally low in carbohydrates, making them a keto-friendly food.

Enjoy them raw or cooked, in dishes like stir-fry, casseroles, scrambles, soups, or stuffed with low carb ingredients like cream cheese and bacon.

However, if you’re considering buying a canned mushroom product, like cream of mushroom soup, be sure to read the nutrition label, as these items will generally be higher in carbs and might not fit into your daily limit.