I love mushrooms, especially cremini, enoki, oyster, ok… all mushrooms.
Naturally, when switching to a ketogenic diet, I had to question whether or not mushrooms were keto-friendly and if I should limit or eliminate mushrooms from my diet.
Are mushrooms keto-friendly? Mushrooms are very keto-friendly. The average cup of mushroom contains 16 calories and 2.3 grams of carbohydrates, of which ~1 gram is fiber. Mushrooms are also a great source of potassium, which is essential on a ketogenic diet.
In this article, I'll discuss how keto friendly mushrooms are, the benefits of consuming mushrooms on a keto diet, and some of my favorite keto-friendly mushroom recipes.
How Keto Friendly Are Mushrooms?
There are at least a dozen different types of edible mushrooms that come in different colors, sizes, and shapes.
When it comes to a keto diet, our goal is to reduce carb intake enough that we enter a state of ketosis. That said, the ideal foods for a ketogenic diet would be foods that are low in calories and carbohydrates, but high in vitamins and minerals, also known as nutrient-dense foods.
Mushrooms are both low in calories and carbohydrates, making them the perfect addition to a ketogenic diet.
A single cup of raw mushrooms contains only 16 calories and 2.3 g of carbohydrates. The net carbs after subtracting fiber are about 1.6 g, making it low in calories, low in carbs, but high in volume.
Mushrooms are one of the perfect foods you can eat when trying to lose weight on the keto diet or any other diet trying to restrict carbohydrates.
Assuming you like mushrooms.
Also, one cup of mushrooms contains about 223 mg of potassium. Both sodium and potassium are essential when eating a low carbohydrate or ketogenic style diet to stay hydrated and prevent unwanted side effects like the keto flu.
Other Benefits Of Mushrooms
Besides being packed with fiber vitamins and minerals, mushrooms are a good source of nutrients.
Beta-glucan
Similar to oatmeal, mushrooms are a great source of beta-glucan, a form of soluble fiber.
Beta-glucan has been linked with improving cholesterol and boosting heart health. Beta-glucan may also help regulate blood sugar and reduce the risk of type 2 diabetes.1
B vitamins
Mushrooms are rich in B vitamins, especially:
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
Potassium
A lot of people on a ketogenic diet are deficient in both sodium and potassium. Potassium is essential when it comes to muscle and nerve function in addition to helping maintain fluid balance.
Antioxidants
Mushrooms are abundant in the antioxidant selenium. Selenium is an essential trace mineral that helps to fight oxidative stress and assist with cognitive function.
Copper
Copper is another essential trace mineral that is necessary for survival. Copper plays a vital role in making red blood cells, also, to help maintain nerve cells and the immune system.
Medicinal Mushroom
I'm not talking about the type of mushrooms you take when you head to burning man.
Medicinal mushrooms have been getting a lot of attention lately as a source of natural compounds that could potentially help with a variety of diseases, such as cancer. 2
These aren't the typical mushrooms you might find in the grocery store, but you may be able to find them at your local farmers market from a specialty mushroom seller.
Additionally, you can purchase many of the extracts of the active compounds in these mushrooms as supplements online. Mushroom supplements are what I do and will usually throw in a serving or two in with my morning coffee.
Medicinal mushrooms have been used in Eastern medicine for thousands of years, but are gaining popularity worldwide as of late.
A few of the mushrooms currently being used:
- Loins mane
- Reishi
- Turkey tail
- Cordyceps
- Shiitake
- Chaga
Three of my favorite ones that I use regularly
Lions mane
Lion's mane is one of my favorite medicinal mushrooms to help with cognitive performance. Lion's mane's shown to help improve cognitive performance.3
Reishi
Reishi is known for its calming properties in addition to helping encourage better sleep.4
If you're looking for a mood-boosting mushroom, reishi may alleviate anxiety and depression in addition to its relaxing and sleep-promoting benefits.
Chaga
Chaga mushrooms are a powerful antioxidant, making them a great one-two punch with a keto diet for fighting inflammation.5
Keto Friendly Mushroom Recipes
Mushrooms are pretty versatile in that you can cook them in a plethora of ways that fit your taste and preference. The following recipes are just a few of my favorite keto-friendly mushroom recipes from across the web.
Creamy garlic mushrooms with bacon
Here is an excellent mushroom side dish (or main dish) that you can eat. I'll usually serve this keto-friendly mushroom side dish alongside a beautiful rib-eye steak.
Recipe and photo courtesy of Diethood
Keto chicken thighs with creamy mushroom sauce
Boneless and skinless chicken thighs are cooked with a delicious creamy mushroom sauce. This recipe usually takes me ~30 minutes to make and go well with a side of cauliflower mashed potatoes!
Recipe and photo courtesy of Mom Secrets
Keto pizza stuffed portobello mushroom
I couldn't NOT put a pizza recipe up here… besides fathead pizza dough or a cauliflower crust, portobello mushrooms can make great alternatives for pizza toppings.
Recipe and photo courtesy of Megan Seelinger
Keto sausage stuffed mushrooms
One of my favorite dishes growing up was eating the stuffed mushrooms at Olive Garden. Here is another take at a more keto-friendly, and might I add delicious form of stuffed mushrooms.
Recipe and photo courtesy of Maebells
Hamburger steak and mushroom gravy
If you're like me and like to keep things simple, ground beef is the way to go. I love making hamburger patties or hamburger “steaks” because they're easy to make.
Recipe and photo courtesy of Low carb maven
The Takeaway
Not only are mushrooms keto-friendly, but they contain essential vitamins and minerals that are beneficial to your health.
Not only are mushrooms rich in nutrients and low in carbohydrates, but they are low in calories and rich in potassium, making them one of the ultimate keto and weight loss friendly vegetables you can consume.Are you a mushroom fan? What are some of your favorite mushrooms or mushroom recipes? Let me know down in the comments below.
