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Mushroom on keto diet: Are Mushrooms Keto? How Many Can You Have?

Are Mushrooms Keto? How Many Can You Have?

Mushrooms contain essential nutrients like riboflavin, copper and potassium. 

They also offer powerful antioxidants that help fight free radicals and oxidative stress.

But are mushrooms keto? In this post, we’ll find out if you can eat mushrooms on a ketogenic diet, the benefits of eating them, and some healthy mushroom keto recipes.

Can You Eat Mushrooms On A Keto Diet?

Healthy Mushroom Recipes

What Are The Health Benefits Of Eating Mushrooms On A Keto Diet?

Final Word On Are Mushrooms Keto Friendly?

Can You Eat Mushrooms On A Keto Diet?

Yes, mushrooms are keto-friendly.

Mushrooms are a fungus that consists of 92% water, 4% carbohydrates, 2% protein and less than 1% fat. So in one cup of mushrooms, you get two grams of carbs and a gram of fiber. This amounts to only one gram of net carbs.

However, being low-carb isn’t the only health benefit of eating mushrooms.

Mushrooms are rich in B vitamins like:

  • Vitamin B2
  • Niacin
  • Vitamin B5
  • Folate

It contains selenium which is an antioxidant that helps regulate your thyroid. Selenium is also a precursor for glutathione, which is essential since it’s like magic for your liver. Studies show it plays a crucial role in detoxifying your liver.

Looking for more info on keto friendly foods? Read our posts on are beets keto?, are carrots keto?, are onions keto?, is garlic keto? and is honey keto?

Now that we know mushrooms are keto-friendly, let’s look at some tasty keto dishes.

Healthy Mushroom Recipes

Mushroom Chips

You have to try these! Mushroom chips require just 2 ingredients and come out incredibly rich in flavor…not to mention crispy. We like to make them as a side dish or as a snack for when we are on the go.

Pepperoni Pizza Frittata

If you’re looking for a low-carb breakfast that’s convenient to make, then this pepperoni pizza frittata is perfect. It contains ingredients like fresh eggs, white mushrooms and mozzarella cheese that ensure you start the day with a nutrient-dense meal.

Sausage Stuffed Mushrooms

If you’re looking for a snack to spice up your meal plan, sausage stuffed mushrooms are a good addition. You can also serve them as a side dish if you have a few people over for dinner.

Keto Beef Stroganoff

This recipe is a practical option if you’re a working mom looking for a quick, nutritious meal that’s low in carbohydrates. It consists of high-fat ingredients like ribeye steak and butter, making it easy to up your fat consumption.

Parmesan Garlic Oven Roasted Mushrooms

Who wouldn’t love something that’s covered in butter, pork rinds and Parmesan cheese? This recipe is a delicious option if you’re looking to eat while watching a movie. It also works well as a side dish.

Low Carb Asian Noodle Bowl

This noodle bowl’s carb count is near zero and is full of flavor. If you have cravings for high-carb foods like noodles, then this recipe will satisfy those cravings.

Instant Pot Chicken Marsala

If you’re a mother who doesn’t have much time to cook, then this recipe is a real lifesaver. It’s super low in carbs. You can also add heavy cream to boost the fat content and make your dish more creamy.

Keto Chicken Casserole Cheesy Bake

The best thing about this keto meal is that if you don’t finish it, you can toss it in the fridge and reheat it, and it’ll still taste delicious. 

What Are The Health Benefits Of Eating Mushrooms On A Keto Diet?

Although white mushrooms are low in carbs and they provide you with crucial nutrients, it offers a few more benefits that stand out.

Mushrooms Are Full Of Flavor And Low In Calories

If you’re trying out the keto diet to lose some weight, then you’ll be happy to know that one cup of white mushrooms only contains 16 calories.  

It also helps with weight loss since nutrients like vitamin D regulate blood glucose levels.

If you’re doing high-intensity training and weightlifting, this additional nutritional value helps your performance in the gym, making it easier to lose weight.

Although it doesn’t have much fat, if you cook it with butter or beef tallow, then you’ve got yourself a high-fat snack.

Mushrooms are also full of flavor and easy to prepare. A serving of mushrooms goes with almost anything. This includes:

  • Eggs
  • Bacon
  • Meat 
  • Fish

It Reduces Blood Glucose Levels

If you started the ketogenic diet because you’re looking to control your diabetes, then mushrooms are a good food choice to add to your diet. Their GI and GL is zero, so they won’t spike your glucose levels, making them an excellent snacking option.

Research also shows that eating mushrooms protects against gestational diabetes, a form of diabetes that develops during pregnancy.

Mushrooms Help During Pregnancy

During pregnancy, your baby is dependent on the nutrients you consume to develop and grow. This makes getting the right amount of nutrients more critical than usual. 

To get all these nutrients, eat nutrient-dense foods like mushrooms. It contains many essential vitamins, minerals and antioxidants, making them a must-eat during pregnancy.

One cup of mushrooms contains 8% of your recommended daily allowance of riboflavin and 21% for niacin.

However, eating raw mushrooms can be dangerous for your body and baby. Growing mushrooms within soil makes them unsafe to eat, especially for pregnant women. Always fry them in butter, olive oil or beef tallow and ensure they are well cooked.

Mushrooms Slow Down Aging

If you’re looking to slow down the effects of aging, then try eating a few mushrooms every day.

Research done at Penn State found that mushrooms are full of antioxidants that slow down aging.

These antioxidants include:

  • Ergothioneine
  • Glutathione

Ergothioneine and glutathione help your body fight against oxidative stress.  

Oxidative stress causes your cells to become damaged prematurely, leading to aging. It also plays a significant role in your likelihood of developing Alzheimer’s disease.

However, eating mushrooms counteracts oxidative stress. This slows down aging and reduces your risk of developing Alzheimer’s disease and heart issues.

It Strengthens Bones And Teeth

Vitamin D is a nutrient that’s famous for strengthening the immune system and fighting off disease. But vitamin D also helps your body absorb calcium, which is essential for strong teeth and bones.

Your body produces two-thirds of its vitamin D when it reacts to the sun. However, it’s still important to get vitamin D in your diet. This is especially true if you live in a colder climate with little sunlight. A deficiency in vitamin D can lead to:

  • Tooth loss
  • Hair loss 
  • Weak bones and joints

To counteract this, consider increasing the amount of vitamin D in your diet. Fortunately, mushrooms are a keto-friendly food with ample amounts of vitamin D. One cup of mushrooms contains five IU of vitamin D.

If you want to increase the amount of vitamin D in your mushrooms, place them in the sun for a few minutes before cooking them in the skillet pan.

Like us, mushrooms start producing vitamin D when exposed to sunlight. This increases their vitamin D content which is super helpful if you’re looking to up your intake. 

You could also buy vitamin D mushrooms. These mushrooms are grown outside and specifically meant to contain the most amount of vitamin D possible.

Mushrooms Protect Your Heart

In their book about nutrition titled Eat Better Live Longer, Dr. Sarah Brewer and dietitian Juliette Kellow recommended mushrooms to manage heart issues. According to Dr. Sarah Brewer, many civilizations like the Mayan and Aztec people used mushrooms to treat health issues.

Today, studies show it’s effective at regulating blood pressure, boosting immunity and improving nutrition.

To take advantage of these powerful benefits, eat one serving of mushrooms two to three times a week.

It Protects Your Brain 

Studies show that mushrooms can delay and even prevent the development of dementia.

This is due to its high concentration of niacin and copper. These nutrients are essential for healthy nerves, and the production of hormones necessary for brain and body function.

Another reason why mushrooms are so good for your brain is that the fungi stimulates nerve growth and encourages communication between brain neurons. This protects you against severe ailments like Alzheimer’s disease and epilepsy.

Final Word On Are Mushrooms Keto Friendly?

Mushrooms are keto-friendly food that’s packed full of essential nutrients. One cup of mushrooms only contains two grams of carbs and one gram of fiber.

Mushrooms also offer other health benefits. These include improved brain function, stronger bones and teeth, and reduced blood glucose levels.

The best thing is, you can eat fresh mushrooms with any meal. If you’re eating eggs for breakfast, then add some mushrooms and salt and pepper. It also goes well with steaks, fish and salads.

Read about some the most asked about foods and if they fit into a keto diet, like popcorn, beets, rice, radishes, balsamic vinegar and oat fiber.

If you have any questions, feel free to leave a comment below.

Are Mushrooms Keto Friendly? | Wellversed

Mushrooms are a delicious vegetable champignon loved by many. They are flexible, edible, and usually regarded as a balanced food that can be consumed on any diet. However, ketogenic diets are special and involve precise and reliable monitoring of nutrients. It may mean that items promoted otherwise can need to be omitted from the keto diet. Mushrooms are a great vegetable champion too. But are they keto-friendly? As you probably already know, low-carbs and calories are the focus of a ketogenic diet. We have compiled some useful mushroom information, if and how they fit into a ketogenic diet and even some recipes that you can enjoy including mushroom.

An Overview

Mushrooms have been around for thousands of years and are popular in a variety of applications. There is proof to indicate that Egyptians were aware of the mushroom as the immortality herb. The Chinese have also used miles of years of mushrooms in medicine. To put it briefly: people like eating mushrooms! Apart from being an outstanding addition to other recipes, mushrooms are nutrient-filled and are highly regarded as a nutritious snack. Mushrooms are an ideal path to:

  • Niacin: Can help lower risk of heart attacks.
  • Selenium: Tends to prevent infectious diseases.
  • Antioxidants: Excellent for your immune system.
  • Dietary Fiber: Helps you feel faster and makes you lose weight.
  • Potassium: Helps to control blood pressure and to reduce kidney stone risk.
  • Vitamin B1: Improves the work of the nerves, muscles and heart.
  • Vitamin B2: Makes the body use oxygen.
  • Vitamin D: Lack of vitamin D has been correlated with cancer.

Cholesterol is not found in fungi and is small in: Calories Calories, Carbon dioxide, Fat-fat and Sodium Oil. Mushrooms are, as you can see, a rather good product and the intake has many benefits. Many of the nutrients provided by mushrooms are effective in helping prevent disease and other chronic illnesses.This ensures that Mushroom eating will be of significant value to your long-term wellbeing! And besides the apparent ketogenic friendliness, mushrooms are something any person can aspire to have in their diets.

Why Are Mushrooms Keto-Friendly?

The keto diet is intended to reduce the calorie and caloric consumption in an attempt to remain in a ketosis condition. For this reason, foods which are low in calories and carbs, and high in other good vitamins and minerals, are ideal. Mushrooms suit well into this category. Here’s some information on mushroom nutrition. One cup containing mushrooms:

  • Sixteen calories
  • 0.2 grams of whole fat
  • Cholesterol: 0 milligrams
  • 4 Sodium milligrams;
  • Potassium: 223 milligrams
  • Carbs 2.3 Grams
  • Protein: 2.2 grams

Mushrooms are clearly very low in calories and carbs, making them excellent additions to your ketogenic diet. While raw mushrooms are excellent keto candidates, we definitely do not often eat them raw. Mushrooms are usually served in the dishes, so we want to give you some handy keto-friendly mushroom-centered recipes!


Here are some tasty, ketogenic-friendly recipes, low in calories and carbs. Both these dishes revolve around mushrooms.

1. Low Carb Smoky Roasted Mushrooms

Roasting mushrooms will add fresh flavors and give you the chance to put more flavors in! This roasted mushroom recipe provides a delicious, filling meal that is low in calorie carbs and very keto-friendly.

2. Low Carb Crumbed Mushroom Portobello

These are a great appetizer-friendly keto dish! They are much healthier than traditional potato chips and with ranch dip, they go great! Although mushrooms from Portobello are used in this dish, any mushrooms can be sliced and used for this recipe.

3. Keto Italian cheese Packed with Mushrooms

Certain mushrooms would fill you full without leaving you feeling tired and vegetarian. This recipe keeps the carbs and calories low, making it a keto-friendly favorite!

4. Keto Crab Filled with Mushrooms

This appetizer combines sweet crab with salty cheese, and the appeal is massive. This dish will surely be a hit, with some fresh parmesan cheese sprinkled on top.The calories in this recipe are having a bit of a boost, but it tastes so amazing you can worry about calories for a moment!

5. Italian-style Baked Mushrooms

Would you miss Italian cuisine because you were on a diet? No more! These Baked Mushrooms in Italian-style have all the classic ingredients of an Italian dish, but with mushrooms rather than pasta. This is great comfort food and is a good dish for a family dinner that is keto-friendly.


Beyond being keto-friendly, chestnuts have more benefits. They provide vitamins and nutrients that strengthen the immune system and are helpful to your long-term health. Combined with how pleasant it is for those on ketogenic diets, this allows mushrooms an ideal item to eat around. A healthy amount of mushroom intake is really good for you.

If you have not already noticed, we completely support mushrooms as a keto-friendly dinner! Mushrooms are served raw and have very low calorie and carbohydrate content. Although raw mushrooms make for excellent keto food, they can be a little boring, so branching out and trying some of the recipes that we mentioned could be a good idea. Only the crispy dishes remain small in calories and carbohydrates!

In many cultures, mushrooms have become a staple, and have been common for centuries.They remain popular today because of their tremendous importance and will continue to be popular in the future due to an increasing dietary trend in Western culture.

Are mushrooms keto friendly? – Drink-Drink


  • Naturally Low Carb
  • How to Eat Mushrooms on a Keto Diet
  • Bottom Line
    • Just One

The ketogenic, or keto, diet is designed to be very few carbs and lots of fat with a moderate amount of protein.1).

Originally developed for the treatment of epileptic seizures in children, the keto diet is now often used for weight loss and support for type 2 diabetes.1, 2, 3).

Most keto dieters limit their total carbohydrate intake to less than 50 grams per day to achieve and maintain a state of ketosis. Ketosis is when your body uses ketone bodies rather than glucose as its main source of energy (2).

To stay within your desired keto carb range, it’s helpful to know the total carb content of popular foods you enjoy. You may be interested in learning about the carbohydrates and nutrients of different types of mushrooms.

This article looks at whether mushrooms are considered a keto friendly food and offers some ideas on how to eat them on a keto diet.

Naturally Low Carbohydrate

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

For example, 1 cup (96 grams) of raw, whole white button mushrooms provides 3 grams of carbohydrate per day. A cup of raw oyster mushrooms and shiitake mushrooms contain about 6 and 7 grams of carbs, respectively (4, 5, 6).

If portobello mushrooms are your thing, you’ll find about 3 grams of carbs in both a 1-cup (86-gram) diced serving and a medium mushroom cap that can be used to make a lean burger (7).

Mushrooms are not only low in carbohydrates but also high in fibre. Fiber can be difficult to get on a keto diet because it is found in carbohydrate-rich foods such as fruits, vegetables, and whole grains.

Some low carbohydrate foods contain fiber, such as mushrooms, avocados, nuts and seeds.

It seems unlikely that you will exceed your daily carb limit by making mushrooms a regular part of your diet, unless you are planning to eat 6 cups a day or cook them as part of a carb-rich grain meal.

For canned or other packaged mushroom foods, be sure to read the nutrition facts label as they may not be as keto friendly.

For example, a 1/2 cup (120 ml) serving of Campbell’s Mushroom Cream of Mushroom Soup contains 8 grams of carbs, and you’ll find 2.5 servings per can, for a total of 20 grams of carbs (8).


Common types of mushrooms such as porcini, shiitake, oysters, and portobello are low in carbs and are keto-friendly in their natural form. However, it is a good idea to check labels on canned mushroom products.

How to eat mushrooms on a keto diet

Mushrooms are very nutritious. They can be eaten raw or cooked, and used in a variety of ways that are suitable for the keto diet.

Although low in carbohydrates, they are high in fibre, B vitamins and minerals such as selenium, copper and potassium. In addition, they contain several antioxidants, such as ergothioneine and glutathione, which may help protect your cells from oxidative damage. 4, 5, 6, 9).

Try adding mushrooms in one of the following ways:

  • chopped raw and mixed with 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 stir-fry with zucchini noodles, low carb vegetables and tofu
  • boiled in water to make mushroom broth for soups
  • stuffed with keto-friendly ingredients, such as cream cheese, butter, shredded cheddar or bacon, and baked in the oven with fresh herbs
  • used in creamy mushroom soup
  • grilled and used to layer on a low carb sandwich
  • diced and used in veggie burger patties made with rice cauliflower, garlic, onion, celery, cheese and seasonings
  • added to soups, stews or casseroles


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

Bottom line

Mushrooms such as oyster, shiitake, white button, and portobello are low in carbs, making them a keto-friendly food.

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

However, if you are considering buying canned mushroom products such as Cream of Mushroom Soup, be sure to read the Nutrition Facts label as these foods tend to be higher in carbs and may not fit into your daily allowance.

Just one

Try it today : Make mushroom “bacon”.

Thinly slice 2 cups (200 g) shiitake mushrooms. Gently stir in mixture of 1 tbsp. (14 ml) sesame oil, coconut amino acids and liquid smoke, with a pinch of paprika and 1 tsp. (5 ml) maple syrup without sugar.

Fry over medium heat in a skillet until crispy.

Recipe Keto Fried Mushrooms. Calorie, chemical composition and nutritional value.

Recipe calculator

Nutritional value per 100 g

Content per serving % of RSP
Calories 53. 1 kcal-%
Proteins 3.5 g-%
Fats 3.4 g-%
Carbohydrates 2 g-%
Dietary fiber 2.6 g-%
Water 87.4 g-%

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Vitamins and minerals

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body’s needs for vitamins and minerals.

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Analysis of the calorie content of the product

The ratio of proteins, fats and carbohydrates:

Find out your energy balance for the whole day

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

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If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.