The ketogenic diet, sometimes known as the “keto,” is intended to be very low in carbs, high in fat, and moderate in protein. The keto diet was first intended to control epileptic seizures in children, but it is now frequently used to support type 2 diabetes and encourage weight loss.
To reach and sustain a state of ketosis, most people who follow a ketogenic diet restrict their daily total carbohydrate intake to under 50 grams. Your body enters ketosis when it uses ketone bodies as its main energy source instead of glucose.
Knowing the typical carb count of common items you eat might help you stay within the keto carb range you’ve set for yourself. You might be curious about several mushrooms’ nutrition and carbohydrate content.
This article explores whether mushrooms are regarded as a keto-friendly food and provides some suggestions for preparing them.
Common Mushroom Types
White button, shiitake, oyster, and portobello mushrooms are popular varieties that are low in carbs and suitable for the keto diet in their natural state. However, it’s a good idea to read labels on items that include canned mushrooms.
White button mushrooms served raw and whole provide 3 grams of daily carbohydrates. Around 6 and 7 grams of carbohydrates are present in a cup of raw shiitake and oyster mushrooms, respectively.
If you enjoy portobello mushrooms, a cup portion of diced ones or a typical mushroom cap that you can use to make a meatless burger both contain about 3 grams of carbohydrates.
Mushrooms are fiber-rich and low in carbohydrates. Since fiber is present in foods high in carbohydrates, including fruits, vegetables, and whole grains, following a ketogenic diet can be challenging.
Like mushrooms, avocados, almonds, and seeds, some low-carb meals are high in fiber. Unless you’re planning to eat 6 cups of mushrooms every day or prepare them as a component of a recipe containing other grains high in carbs, it seems unlikely that adding mushrooms to your diet regularly would cause you to exceed your daily carb limit.
Read the nutrition label carefully before purchasing any canned or other packaged mushroom products because they might not be as keto-friendly as you think.
How to Consume Mushrooms While on a Keto Diet
Mushrooms are very nourishing. They are suitable for a ketogenic diet and can be used in various ways, both raw and cooked.
Even though they contain few carbohydrates, they are rich in fiber, B vitamins, and minerals, including selenium, copper, and potassium. Additionally, they have many antioxidants, including glutathione and ergothioneine, that can help shield your cells from oxidative harm.
Consider including mushrooms in the following dishes:
- Uncooked slices added to a leafy green salad
- Incorporated into an omelet or prepared with scrambled eggs
- On the skillet, sautéed with garlic, herbs, and olive or coconut oil
- Added to a stir-fry with tofu, low-carb vegetables, and zucchini noodles
- Cooked in water to create a soup broth with mushrooms
- Baked in the oven with fresh herbs and stuffed with keto-friendly toppings like cream cheese, butter, grated cheddar, or bacon.
- Incorporated into a creamy mushroom soup
- Used to layer a low-carb sandwich after being grilled
- When making riced cauliflower, garlic, onion, celery, cheese, and seasonings into vegetable burger patties.
- Added to stews, casseroles, or soups
Oyster, shiitake, white button, and portobello mushrooms are low in carbs by nature, making them a suitable ketogenic meal. Eat them raw or cooked, packed with low-carb items like cream cheese and bacon, or in stir-fries, casseroles, scrambles, and soups.
However, read the nutrition label carefully before purchasing any canned mushroom products, such as cream of mushroom soup, as they typically include more carbohydrates than you are allowed in a day.
Keto Diet Yum can answer questions like “are mushrooms keto?” and many more. We provide you with a comprehensive guide to the ketogenic diet with accurate, science-based information.
We have comprehensive meal plans, scrumptious recipes, advice on getting started, and advice on eating out in our guides to keto. Check out our meal plans and guides to get started!