Did you know there exist 13 unique types of mushrooms? From portobellos to oysters, white buttons, and creminis, you like to cook with mushrooms from time to time. Are mushrooms acceptable on the keto diet or will you have to save this meaty veggie for cheat days?
Mushrooms are low-carb vegetables that make an excellent lunch or filling side dish on the keto diet. Packed full of antioxidants, B vitamins, phosphorous, selenium, potassium, copper, magnesium, and zinc, keto dieters should eat mushrooms as often as they wish.
In today’s article, we’ll go over the nutritional information for each type of mushroom so you can decide which you want to eat the most often on keto and which you might want to save. We’ll also share some yummy keto-friendly recipes starring mushrooms, so keep reading!
So, Are Mushrooms Okay to Eat on Keto?
Can you nosh on a mushroom or several the next time a craving strikes and still stay within the parameters of your keto diet?
To answer that question, let’s look at all 13 types of mushrooms and their nutritional facts.
King Trumpet Mushrooms
The king trumpet mushroom grows between four and seven inches with a stem that’s up to two inches in diameter.
In a 100-gram serving, king trumpet mushrooms have 40 calories, seven grams of carbs, three grams of fiber, two grams of protein, and zero grams of fat.
King trumpet mushrooms are indeed keto-friendly!
The maitake mushroom is also known as the hen-of-the-wood. This mushroom species grows in clusters and tastes earthy.
A serving of maitake mushrooms that’s approximately 100 grams contains 31 calories, seven grams of carbs, 2.7 grams of fiber, 1.9 grams of protein, and 0.2 grams of total fat.
This is another type of mushroom that’s fine to eat on keto.
The shimeji mushroom also grows in clusters but with thick stems and the type of mushroom tops you’re used to seeing.
In a 100-gram serving, you’re ingesting 35 calories, six grams of carbs, two grams of fiber, three grams of protein, and 0.4 grams of total fat.
You guessed it – shimeji mushrooms are appropriate for the keto diet.
The enokitake mushroom is better known as the Flammulina fliliformis, which is widely eaten in Japanese cuisine. You can sometimes get your hands on these mushrooms in other regions as well.
If you’re enjoying a serving of enokitake mushrooms that’s 100 grams, your dish has 37 calories, eight grams of carbs, 2.7 grams of fiber, 2.7 grams of protein, and 0.3 grams of total fat.
Although they have one gram more carbs than the other mushrooms so far, enokitake mushrooms are safe to eat with lunch or dinner on keto.
White Beech Mushrooms
The white beech mushroom grows tiny caps and lengthy stems. This species of mushroom is perfect in a stir fry or soup.
In a 100-gram serving of white beech mushrooms, you’d ingest 26 calories, 2.5 grams of carbs, 2.8 grams of fiber, 2.5 grams of protein, and 0.1 grams of total fat.
At only 2.5 grams of carbs per serving, white beech mushrooms are the keto-friendliest mushroom so far!
Common in the West and Midwest, morels are sponge-like, cone-shaped mushrooms that taste best when served in sauce or when fried or buttered.
If eating 100 grams of morels, you’d consume 31 calories, 5.1 grams of carbs, 2.8 grams of fiber, 3.1 grams of protein, and 0.6 grams of total fat.
Morels are as keto-friendly as it gets.
A wild mushroom with a golden hue that smells fruity but tastes nutty, the chanterelle mushroom sure has a lot of sought-after attributes.
A 100-gram serving contains 32 calories, 6.9 grams of carbs, 3.8 grams of fiber, 1.5 grams of protein, and 0.5 grams of total fat.
You can enjoy chanterelle mushrooms regularly on the keto diet without stressing about your macros.
One of the best-known types of mushrooms, porcini mushrooms are smooth and taste very woodsy.
If you like the flavor, a serving of porcini mushrooms that’s approximately 100 grams contains 28 calories, 5.3 grams of carbs, 2.2 grams of fiber, 2.2 grams of protein, and 0.5 grams of total fat.
Stock up on some porcini mushrooms to eat as part of the keto diet today!
The resemblance to the seafood is why oyster mushrooms are called what they are. The tender yet thick texture makes oyster mushrooms a natural addition to stir-fries, sauces, and soups.
In a 100-gram serving of oyster mushrooms, you’d consume 35 calories, 6.43 grams of carbs, 2.4 grams of fiber, 3.34 grams of protein, and 0.44 grams of total fat.
Oyster mushrooms do have a slightly higher carb load than other types of mushrooms but needn’t be eschewed.
Probably the most popular mushroom is the shiitake mushroom, which has that trademark mushroom shape and size. Add some fresh shitakes to a sauce or soup or dry them out and enjoy their earthy taste.
A serving of shiitake mushrooms that’s 100 grams has 34 calories, seven grams of carbs, 2.5 grams of fiber, 2.2 grams of protein, and 0.5 grams of total fat.
Maybe don’t make shiitake mushrooms a huge dietary staple at seven grams of carbs per serving, but you can eat them often enough on the keto diet.
A much larger mushroom than the other types we’ve discussed, the portobello mushroom is meaty and has a strong flavor. You can use it as a meat substitute if you wanted to, as portobellos taste great roasted, broiled, and grilled.
A 100-gram serving of hearty portobello mushrooms has 26 calories, 5.07 grams of carbs, 1.5 grams of fiber, 2.5 grams of protein, and 0.2 grams of total fat.
Eat them as you wish on the keto diet!
A much smaller species of mushroom, the cremini has a great flavor and a firm texture that makes it highly sought-after.
In a 100-gram serving, you’d consume 22 calories, 3.3 grams of carbs, one gram of fiber, 3.1 grams of protein, and 0.3 grams of total fat.
Their small size makes the cremini mushroom very low-carb!
White Button Mushrooms
That brings us to the white button mushroom, which is sized about the same as a cremini mushroom but is lighter and less flavorful.
A 100-gram serving of yummy white button mushrooms has 22 calories, 3.3 grams of carbs, one gram of fiber, 3.1 grams of protein, and 0.3 grams of total fat.
They’re a nutritional mirror for cremini mushrooms and thus just as keto-friendly!
Keto-Friendly Mushroom Recipes to Make Today
Have we whetted your appetite yet? If you’re craving mushrooms more than ever, here are three keto recipes with mushrooms as the main ingredient!
Garlic Butter Mushrooms
This first easy, light recipe for garlic butter mushrooms is courtesy of My Keto Kitchen. Here’s what you need to make this yummy recipe:
- Parsley (two tablespoons, chopped)
- Butter (three tablespoons)
- Button mushrooms (one pound)
- Ground pepper (1/4 teaspoon)
- Sea salt flakes (one teaspoon)
- Garlic (four cloves, finely chopped)
- Olive oil (one tablespoon)
Grab a non-stick pan and put it on the stovetop. Set the heat to high. One by one, add the pepper, salt, garlic, and oil and sauté the ingredients.
Next, cover the mushrooms in the mix. As the mushrooms cook, incorporate butter into the pan, going one tablespoon at a time. Let each tablespoon of butter melt.
Turn the heat to medium after the butter is mixed in. Allow the mushrooms to cook for another 10 or 15 minutes or until they darken, and their liquid has come out and evaporated.
Top with parsley and serve.
Although pizza isn’t a very keto-appropriate meal, these pizza-stuffed mushrooms will make you forget all about stuffed crust. It too comes from My Keto Kitchen.
Grab these ingredients:
- Italian herb mix (three teaspoons)
- Pepperoni (two ounces)
- Shredded mozzarella cheese (1 ½ cups)
- Low-carb marinara sauce (1/3 cup)
- Garlic (one clove, crushed)
- Olive oil (one tablespoon)
- Portobello mushrooms (six)
Turn your oven to 430 degrees Fahrenheit and let it preheat. Take a baking pan and place parchment paper on it.
De-stalk the mushrooms. In a bowl, combine the garlic and oil, and then coat the mushrooms with the mixture.
Put the mushrooms on the baking sheet so they’re gill-side up. Then cover with marina sauce, cheese, pepperoni, and Italian herbs.
When the oven preheats, put the pan in the oven and cook for seven to 10 minutes.
How about some marinated mushrooms for lunch or dinner? We quite like this recipe from Cooking LSL.
The recipe requires the following ingredients:
- Fresh parsley (one tablespoon, chopped)
- Red pepper flakes (1/4 teaspoon)
- Salt (1/2 teaspoon)
- Thyme (1/4 teaspoon)
- Dried oregano (1/2 teaspoon)
- Honey (one teaspoon)
- Garlic cloves (two, minced)
- Apple cider vinegar (1/4 cup)
- Vegetable oil (1/4 cup)
- White button mushrooms (12 ounces)
Wash each mushroom under running water and then towel-dry them.
In a pan, pour in a tablespoon of vegetable oil and sauté the mushrooms. Add a dash of salt as well.
Allow the mushrooms to cook for five to seven minutes. By that point, most of their liquid will have come out and evaporated.
Take the remaining ingredients and make a marinade. Cover the mushrooms in the marinade, wait five minutes, and serve.
Mushrooms come in all shapes and sizes and indeed, they’re all keto-friendly. Some contain more carbs per 100 grams than others, but none surpass 10 grams of carbs. Even if you’re on a strict carb limit per day, you should be able to enjoy some meaty mushrooms on keto!