Can you eat mushrooms on a keto diet?

Are mushrooms keto friendly?

For those whose reaction to the question ‘are mushrooms keto safe?’ is ‘what is keto?’, let’s introduce the concept! A keto – short for ketogenic – diet involves consuming a very low amount of carbohydrates and a higher quantity of fat. Originally developed to reduce epileptic seizures in children, in recent years it’s become popular as a way to lose weight. The idea is that your body burns fat for energy rather than carbs, putting you in a metabolic state called ketosis. In ketosis, the liver converts fat into ketones, which your organs can use as an alternative energy source to glucose.

There’s a lot of debate over whether the keto diet is healthy or not. Some claim it helps with weight loss, blood sugar management, and brain health. Others argue it raises the risk of heart disease, brain fog, problems with the liver and kidneys, and nutritional deficiencies. We won’t get into that discussion here or pass judgement on the diet. We’ll just say that if you are following (or thinking of following) a keto diet, research it thoroughly. Then you can ensure that you do so healthily.

The factor that determines if an ingredient is keto friendly or not is its carb content. Most people on a keto diet aim to consume only 25-50g of carbohydrates a day. That’s not very much and it rules out a lot of ingredients – making meal planning vital. So, what about fungi? Are mushrooms good for keto? The short answer is yes, they can be. In their natural state, most mushrooms are relatively low in carbs. Time to get into the specifics.

How many carbs are in mushrooms?

The exact number of carbs in mushrooms will depend on factors like the species and how you prepare them. For the most accurate figures, it’s best to use the nutritional information on the packaging of the fungi you buy. However, the following table gives you a quick overview.

How many carbs do mushrooms have?

It’s worth noting that if you’re in the US, the carbohydrate figures you see on packaging normally include fibre. In the UK, producers list the two separately. That means the amount of carbs you’ll find on mushroom packaging in the US is higher than in the UK. The data in our table are from the UK.

The figures above relate to fresh mushrooms. But what about how many carbs in mushrooms that are cooked? It’s hard to give a specific number, but it will be more. The same is true of dried mushrooms. All of which means there are a few things to consider when answering the question ‘are mushrooms low carb?’ Nevertheless, it’s safe to say that unless you’re eating a huge quantity of them, mushrooms are keto friendly.

How many carbs in a mushroom powder?

The chart above gives you the data for raw mushrooms. However, if it’s medicinal mushrooms you’re interested in, you’re more likely to take them in powder form. So, are mushrooms high in carbs when taken as a powder? Again, the answer is no. Although they are higher in carbohydrates per 100g than fresh fungi, a serving is only about half a teaspoon (1000mg). To get an accurate figure, you’ll need to look on the label of the specific medicinal mushroom powder you buy. The table below lists the amount of carbs in ours:

Remember, the exact amount might differ with powders from other companies – especially if they add filler ingredients to the mix. So be sure to check the label!

How to eat mushrooms on a keto diet

We mentioned that the answer to the question ‘are mushrooms keto?’ depends on how you prepare them. So, let’s look at some ways that you can eat mushrooms on a keto diet.

Fungi normally have the smallest amount of carbs when you eat them raw. For example, you could slice and add them to a salad or low-carb sandwich. However, you don’t have to stick to raw mushrooms, as cooking doesn't change their carb content too drastically. You can mix them into an omelette or stir-fry, or grill a large mushroom and pop it on a burger. Speaking of burgers, you could even dice up some fungi and make the actual patty with them.

Another option is to use mushrooms in your favourite keto-friendly stews, soups, and casseroles. Or, put them centre stage with a creamy mushroom soup recipe. You might prefer to whip up a meal of sauteed mushrooms with garlic, oil, and herbs. Alternatively, stuff large fungi with your preferred keto-approved ingredients.

On the other hand, you want to avoid eating mushrooms in a grain-heavy dish like pasta or rice. If you’re on the keto diet, it’s also best to steer clear of mushroom meals with lots of beans and legumes.