Can You Eat Mushrooms on a Keto Diet?


With a creamy texture, mushrooms are one of the healthiest veggies you can eat while on a ketogenic diet. They are low in carbohydrates, calories, and fat. They contain a modest amount of fiber and are rich in potassium, magnesium, zinc, and folic acid. You can add mushrooms to your salads, make a delicious cream of mushroom soup, and also add mushrooms to sautéed vegetables. Mushrooms are indeed one of the perfect low-carb veggies to have for fast weight loss on keto.

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!



Health Benefits of having mushroom

  • Mushrooms are full of flavors and have low calories- Mushrooms are also full of flavor and easy to prepare. A serving of mushrooms goes with almost anything and includes eggs, bacon, meat, and fish.
  • It reduces blood glucose levels- If you started the ketogenic diet because you want to control your diabetes, then mushrooms are a great choice for your diet. Their GI and GL are zero so they won\’t spike your glucose levels, making them a great snacking option.
  • Mushrooms help during pregnancy- During pregnancy, your baby depends on the nutrients you eat to develop and grow. This makes getting the right amount of nutrients more important than usual. To get all of these nutrients, eat nutrient-dense foods like mushrooms. It contains many important vitamins, minerals, and antioxidants, making it an essential food during pregnancy. A cup of mushrooms contains 8% of the daily recommended amount of riboflavin and 21% niacin.

  • Mushrooms slow down aging- If you want to slow down the effects of aging, try eating some mushrooms every day. A study conducted at Penn State found that mushrooms are packed with anti-aging antioxidants. Ergothioneine and glutathione help your body fight oxidative stress. Oxidative stress causes your cells to be damaged prematurely, leading to aging. It also plays an important role in the likelihood of developing Alzheimer’s. However, the consumption of mushrooms counteracts oxidative stress. This slows down the aging process and reduces the risk of developing Alzheimer’s and heart problems.
  • It strengthens bones and teeth- Vitamin D is a nutrient known to boost the immune system and fight disease. But vitamin D also helps your body absorb calcium, which is essential for strong teeth and bones. Your body makes two-thirds of its vitamin D when it responds to the sun. However, it is still important to get vitamin D in your diet. This is especially true if you live in a colder climate with little sunlight. Vitamin D deficiency can lead to weak bones and joints, hair loss, and tooth loss.
  • It protects your brain- This is due to its high concentration of niacin and copper. These nutrients are important for nerve health and the production of hormones necessary for brain and body function. Another reason mushrooms are so good for the brain is that they stimulate nerve growth and promote communication between neurons in the brain. This protects you from serious diseases such as Alzheimer’s and epilepsy.

Best types of keto mushrooms to have!

  1. Portobello mushrooms
  2. White Button mushrooms
  3. Shiitake mushrooms
  4. Oyster mushrooms

Delicious keto-friendly mushroom recipes!

  1. Low Carb Smoky Roasted Mushrooms- Grilling mushrooms add fresh flavors and give you the opportunity to add more flavors! This Roasted Mushrooms recipe provides a delicious and filling meal that’s low carb and very ketogenic.
  2. Keto Italian cheese Packed with Mushrooms- Certain mushrooms would fill you up without making you tired and vegetarian. This recipe keeps the carbs and calories low, making it a keto favorite!
  3. Italian-style Baked Mushrooms- Do you miss Italian cuisine because you are on a diet? No longer! These Italian-Style Baked Mushrooms have all the classic ingredients of an Italian dish, but with mushrooms instead of pasta. This is great home cooking and a good dish for a family dinner that is keto.
  4. Keto Crab Filled with Mushrooms- This appetizer combines sweet crab with salty cheese, and the appeal is huge. This dish is sure to be a hit when sprinkled with some fresh parmesan cheese. The calories in this recipe go up a notch, but it tastes so amazing you can worry a bit about calories!
  5.  Low Carb Crumbed Mushroom Portobello- This is a great keto-friendly appetizer dish! They’re way healthier than regular fries and go great with ranch sauce! Although portobello mushrooms are used in this dish, any mushroom can be sliced and used in this recipe.



They provide vitamins and nutrients that boost the immune system and are helpful for your long-term health. This, combined with the enjoyment for those on the ketogenic diet, makes mushrooms an ideal food. A healthy number of mushrooms is really good for you.
If you haven’t noticed, we wholeheartedly support mushrooms for keto dinners! Mushrooms are served raw and are very low in calories and carbohydrates. While raw mushrooms are a great keto food, they can be a bit boring, so it might be a good idea to branch out and try some of the recipes we’ve mentioned. Only crispy dishes are still low in calories and carbohydrates!

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