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Are Mushrooms Keto-Friendly? Our Hand-Picked Keto Recipes
Jan 02, 23
Tags: Usage
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

Are Mushrooms Keto-Friendly? Our Hand-Picked Keto Recipes

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 15 min read
Are Mushrooms Keto-Friendly? Our Hand-Picked Keto Recipes

While ketogenic diets were initially used to manage epileptic seizures, the modern-day keto diet is often adopted for weight loss and supporting type 2 diabetes. A ketogenic diet emphasizes low carbohydrate intake, high-fat consumption, and moderate protein intake.  

Yes, mushrooms are considered keto-friendly. They are low in carbohydrates and calories while offering a variety of vitamins and minerals. One cup of raw mushrooms contains roughly 2 grams of net carbs, fitting well within the daily carb limit of a typical ketogenic diet. 

Furthermore, their versatility makes them an excellent ingredient in various keto recipes. Moreover, mushrooms pair well with fat and contain moderate proteins. Therefore, mushrooms can fit into the keto diet, facilitating weight loss in overweight individuals and blood sugar management in people with diabetes.

However, as with all foods, they should be consumed in moderation as part of a balanced diet. Always consult with a healthcare professional before making any significant changes to your diet.

This guide will dig deeper into the keto diet, helping you understand it better. Moreover, we will show you how to incorporate mushrooms into your keto diet. 

Understanding the Keto Diet

Understanding the Keto Diet

The Keto Diet Explained

The ketogenic, or keto, diet is a high-fat, moderate-protein, and low-carb dietary plan. The core principle of this diet is to keep your carb intake so low that your body is forced into a metabolic state known as ketosis. 

Instead of burning carbs for energy, your body begins burning fat. As Total Shape Magazine notes on its guide, this diet has become quite popular with individuals looking to lose weight and improve their health.

Health Benefits and Potential Risks of the Keto Diet

While a popular method to lose weight, the keto diet offers numerous other health benefits. For example, it can help maintain healthy blood glucose levels and blood pressure, crucial to overall health. In addition, this diet has also been found to support the immune system, adding another feather to its cap.

However, it's not without potential risks. For example, a high-fat diet can sometimes lead to nutritional deficiencies if not appropriately balanced. Therefore, it's always recommended to consult a healthcare provider before starting any new dietary regime.

Keto-Friendly Foods: More Than Just a Low-Carb Option

For keto dieters, selecting foods that are not just low in carbs but also high in nutritional value is crucial. Keto-friendly foods typically include a variety of protein sources, healthy fats, and non-starchy vegetables.

One keto-friendly ingredient that often gets overlooked is the humble mushroom. Edible mushrooms are extremely low in carbs, making them an ideal food item for those on a keto diet. In addition to being a low-carb option, mushrooms provide a host of vitamins and minerals that support overall health.

Interesting Read: Learn about Lion's mane nutritional values.

What Are Mushrooms?

What Are Mushrooms?

The History and Background of Mushrooms

Mushrooms have a rich and fascinating history. These unique organisms, neither plant nor animal, have been eaten and used medicinally for thousands of years. 

They've been appreciated for their intriguing flavors, textures, and potential health benefits. From the Shiitake mushrooms in East Asia to the Portobello and White mushrooms of the West, the use of mushrooms in gastronomy is genuinely global. They've become a favorite food of many, and their presence in various dishes continues to grow.

Interesting Read: See our hand-picked Lion's mane mushroom recipes you can use to add mushrooms to your diet

Types of Mushrooms and Their Dietary Uses

There is a wide variety to choose from when eating mushrooms. Shiitake mushrooms, known for their umami flavor, are commonly used in Asian cuisines, while Portobello and White mushrooms are prevalent in Western dishes.

Portobello mushrooms, with their meaty texture, are often an essential ingredient in vegetarian and vegan dishes. They can be grilled, roasted, or even used as a substitute for burger patties. On the other hand, Shiitake mushrooms are famous for their distinctive, savory taste and are often added to stir-fries, soups, and stews.

Medicinal mushrooms, including Lion's mane, Reishi, Chaga, Cordyceps, and Maitake, are also commonly used in food preparation. These medicinal mushrooms have numerous benefits in addition to their rich nutritional profile. In addition, these medicinal mushrooms are known to boost immunity, improve mental health and cognitive function, reduce the risk of chronic illnesses, and much more. 

One particularly keto-friendly use of mushrooms is in stuffed mushrooms recipes. Whether Portobello mushrooms stuffed with cheese and herbs or White mushrooms filled with a mix of vegetables and a protein source, stuffed mushrooms are a delicious and versatile keto-friendly food. They can be customized with your keto-friendly ingredients of choice, offering a variety of keto mushroom recipes to experiment with and enjoy.

Are Mushrooms Keto-Friendly?

Are Mushrooms Keto-Friendly?

The Macronutrient Breakdown of Mushrooms

Understanding their macronutrient composition is vital when deciding to eat mushrooms as part of a keto diet. Mushrooms are low in carbohydrates, with a cup of raw sliced mushrooms containing only around 2 grams of net carbs. Moreover, they are virtually fat-free and have a moderate amount of protein.

Aside from their macronutrient content, mushrooms are a rich source of essential nutrients. For example, they are one of the few non-animal sources of vitamin D, an essential nutrient for bone health and immune function. Given their nutritional profile, mushrooms can be a valuable addition to a ketogenic diet.

Interesting Read: Learn about Maitake's nutritional values.

Mushrooms in the Context of the Keto Diet

A keto diet typically involves a high intake of fats, a moderate protein intake, and a very low intake of carbohydrates. Given their low carb and rich vitamin D content, mushrooms can fit well into the keto diet. Whether sautéed as a side dish or used in keto-friendly stuffed mushrooms recipes, they can contribute to a filling meal without taking you over your daily carb limit.

Scientific Backing and Expert Opinions

Numerous health and nutrition experts advocate for including mushrooms in a keto diet. Thanks to their low carb content, versatility, and nutrient density, mushrooms can support the health goals of those following a ketogenic diet.

Research indicates that consuming vitamin D-rich foods like mushrooms may improve health outcomes, including bone health and enhanced immune function. This, along with their earthy flavor and versatility in cooking, make mushrooms a go-to choice for many on a ketogenic diet.

Health Benefits of Mushrooms in a Keto Diet

Health Benefits of Mushrooms in a Keto Diet

Potential Health Benefits of Mushrooms

Mushrooms are packed with nutritional benefits that go beyond their macronutrient profile. They are rich in vitamins, including B vitamins such as riboflavin and niacin, which are key for energy production and cellular health. Additionally, mushrooms are one of the few non-animal sources of vitamin D, a crucial nutrient for bone health and immune function. 

Moreover, they contain potent antioxidants, like selenium and ergothioneine, which protect the body's cells from damage. Medicinal mushrooms benefit your overall health, with Lion's mane improving your cognitive health and cordyceps boosting your energy levels, while mushrooms like Reishi and Chaga improve your immunity. These properties make mushrooms a valuable component of any healthy diet, keto included.

How Mushrooms Complement the Goals of a Keto Diet

A ketogenic diet is often followed with several goals in mind, from weight loss to improved metabolic health. Low-carb vegetables like mushrooms can undoubtedly play a role in achieving these goals.

The low calorie and carbohydrate content of mushrooms can aid weight loss efforts by allowing you to enjoy a filling meal without the excessive calories or carbs. At the same time, the nutrients in mushrooms, including B vitamins and antioxidants, support overall health and well-being.

For example, a hearty cream of mushroom soup, made with fresh herbs and a healthy fat source, can be a delicious, satisfying, and keto-friendly dish.

Unique Properties of Mushrooms That Enhance the Keto Diet

Mushrooms' unique nutritional profile can enhance the keto diet's effectiveness. Their high fiber content can aid digestion and promote a feeling of fullness, which may help manage hunger and support weight loss.

Moreover, mushrooms have a savory, umami flavor that can make meals more satisfying. Whether in a cream of mushroom soup or a mushroom sauté, adding mushrooms can transform a simple keto dish into one of your favorite foods.

Interesting Read: Learn about the taste of medicinal mushrooms

Keto-Friendly Mushroom Recipes: Ways to Incorporate Mushrooms into a Keto Diet

Keto-Friendly Mushroom Recipes: Ways to Incorporate Mushrooms into a Keto Diet

There are numerous ways to incorporate mushrooms into your keto meal plan. The following keto mushroom recipes are delicious and ensure you reap the maximum nutritional benefits from these versatile fungi.

Garlic Butter Mushrooms

This simple yet flavorful recipe makes a great side dish or topping for your favorite keto main courses.


  • 500g mushrooms
  • 4 cloves garlic, minced
  • 4 tablespoons butter
  • Salt and pepper to taste
  • Fresh herbs for garnish (optional)


1. Melt the butter in a pan over medium heat. Add the garlic and sauté until fragrant.

2. Add the mushrooms and cook until they are golden brown.

3. Season with salt and pepper. Garnish with fresh herbs if desired. This recipe yields about 8g of net carbs per serving.

Keto Stir Fry with Mushrooms

This stir fry is a great quick and easy keto meal recipe.


  • 2 cups of mixed vegetables (e.g., bell peppers, broccoli)
  • 1 cup of mushrooms
  • 2 tablespoons of coconut or sesame oil
  • 1 tablespoon soy sauce (gluten-free)
  • Salt and pepper


1. Heat the oil in a pan over medium heat. Add the mushrooms and vegetables and stir-fry until cooked.

2. Add soy sauce, salt, and pepper to taste. This stir fry pairs well with zucchini noodles for a full meal with less than 10g of net carbs.

Stuffed Mushrooms

Stuffed mushrooms are a versatile and satisfying keto-friendly food.


  • 8 large white mushrooms
  • 1 cup of cream cheese
  • 1/2 cup of shredded cheddar
  • 1/4 cup of mozzarella cheese
  • 2 cloves of garlic, minced
  • Salt and black pepper
  • Olive oil for drizzling


1. Preheat your oven to 180°C. Remove the mushroom stems and place the caps on a baking sheet.

2. Mix the cream cheese, cheddar, mozzarella, and garlic in a small bowl—season with salt and pepper.

3. Stuff the cheese mixture into the mushroom caps and drizzle with olive oil.

4. Bake in the preheated oven until the cheese is melted and bubbly. This recipe has about 5g of net carbs per serving.

Tips for Selecting and Preparing Mushrooms

To get the most out of these recipes, it's important to select high-quality mushrooms. Look for firm, not slimy ones, and have a fresh, earthy smell.

When preparing mushrooms, remember that they absorb water. So, gently wipe off dirt with a damp cloth or paper towel instead of washing them. This will prevent them from becoming soggy when cooked.

Remember to cook your mushrooms well to unlock their fullest flavor. Sautéing mushrooms in good quality fat, like butter or olive oil, helps enhance their natural umami taste. Whether making a simple garlic butter mushroom side dish or an elaborate stuffed mushroom main, mushrooms can elevate your keto diet experience.

Interesting Read: Learn what to look for when buying Lion's mane mushrooms.

FAQs About 'Are Mushrooms Keto?

Is Mushroom Good For Weight Loss?

Mushrooms can be a helpful addition to a weight loss diet due to their low-calorie and high-nutrient content. Incorporating mushrooms into a well-balanced, calorie-controlled diet and regular exercise can help support weight loss efforts.

One cup of sliced mushrooms contains only about 15-20 calories, making them an excellent option for adding volume and flavor to meals without significantly increasing calorie intake. Additionally, mushrooms are high in fiber, which can help keep you feeling full and satisfied.

Are Mushrooms Protein Or Carbs?

Mushrooms are low-carb food that contains moderate amounts of proteins.Unlike regular fruit, which can be high in carbs and low in proteins, mushrooms contain high proteins and low carbs. In addition, they are versatile superfoods that carry many bioactive ingredients that provide numerous health benefits. 

For this reason, we can neither classify mushrooms as a protein nor a carb. However, the nutritional profile of mushrooms makes them ideal for a keto diet. 

How Many Mushrooms Can I Eat On Keto?

You can eat moderate amounts of mushrooms while on a keto diet. However, the mushroom's low-carb nature makes it extremely hard to exceed the daily ketogenic limit of 50 grams of carbs. Therefore, you must eat a significantly high amount of mushrooms to exceed this limit. 

For example, white button mushrooms contain about 3 grams of carbs per 100 grams serving. Therefore, to exceed the 50 grams carb limit, you must consume about 1.8 kilograms of the raw mushroom. Thus, considering the number of carbs in each specific mushroom will help you determine the limit to observe when on a ketogenic diet. 

Key Takeaways

Throughout this article, we've explored the fascinating world of mushrooms and their role within a ketogenic diet. We've delved into their history and diverse types, highlighted their nutritional profile, and discussed their keto-friendliness. In addition, we've touched on their potential health benefits and have shared some delectable keto mushroom recipes to try.

With their low carbohydrate content, impressive nutrient density, and versatility in the kitchen, mushrooms are undoubtedly an excellent addition to a keto diet. In addition, they add unique flavors, textures, and a plethora of health benefits to your meals. So, to answer the initial question—yes, mushrooms are keto-friendly.

Now, we would love to hear from you. Have you incorporated mushrooms into your keto diet? What's your favorite keto mushroom recipe? Share your experiences in the comments below.

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