Mushrooms are a tasty vegetable that is beloved by many.

They are versatile, nutritious, and usually regarded as a healthy food that can be consumed on any diet.

Ketogenic diets, however, are unique and require specific and precise nutrient tracking. This can mean that foods that are otherwise encouraged might need to be excluded from your keto diet.

Mushrooms are indeed a fantastic vegetable…

but are they keto-friendly?

As you probably already know, a ketogenic diet is centered around low carbs and calories. We have compiled some useful information about mushrooms, if and how they fit into a ketogenic diet, and even some recipes that you can enjoy that include mushrooms.

Mushrooms: An Introduction

Mushrooms have been around and popular in a variety of applications for thousands of years. There is evidence to suggest that Egyptians thought of the mushroom as the plant of immortality.

The Chinese have even used mushrooms in medicine for thousands of years. In a nutshell: people like to eat mushrooms!

Aside from being an excellent addition to many dishes, mushrooms are full of nutrients and are commonly praised as a healthy food.

Mushrooms are a good source for:

  • Niacin: Can help reduce risk for heart attacks
  • Selenium: Helps defend chronic diseases
  • Antioxidants: Good for your immune system
  • Dietary Fiber: Helps you feel full faster and lose weight2
  • Potassium: Helps maintain blood pressure and reduces risk for kidney stones
  • Vitamin B1: Helps nerve, muscle, and heart function
  • Vitamin B2: Allows oxygen to be used by the body
  • Vitamin D: Vitamin D deficiency has been linked to cancer–eat your mushrooms!

Mushrooms have no cholesterol, and are low in:

  • Calories
  • Carbohydrates
  • Fat
  • Sodium

As you can see, mushrooms are a very healthy food and consumption has many benefits.

Many of the nutrients that mushrooms provide are effective in helping to prevent diseases and other chronic illnesses.

This means that consuming Mushrooms can be directly beneficial to your long term health!

So beyond the obvious ketogenic friendliness, mushrooms are something that any person should strive to include in their diet.

How Keto-Friendly Are Mushrooms?

The keto diet aims to reduce your carb and caloric intake in an effort to remain in a state of ketosis.

Because of this, foods that are both low in calories and carbs and high in other good vitamins and minerals are ideal. Mushrooms definitely fit into this description. Here’s some nutritional information for mushrooms.

One cup of mushrooms contains:

  • 16 calories
  • 0.2 grams of total fat
  • 0 milligrams of cholesterol
  • 4 milligrams of sodium
  • 223 milligrams of potassium
  • 2.3 grams of carbs
  • 2.2 grams of protein

It’s clear that mushrooms are very low in calories and carbs, which makes them excellent additions to your ketogenic diet.

Though raw mushrooms are great candidates for keto, we obviously don’t eat them raw all the time.

Mushrooms are usually served in dishes, so we want to provide you with some handy keto-friendly recipes centered around mushrooms!

Recipes

Here are some tasty, ketogenic-friendly recipes that are low in carbs and calories. All of these dishes are centered around mushrooms.

Low-Carb Smoky Roasted Mushrooms

Roasting mushrooms can bring out new flavors and provides an opportunity to pack more flavors in!

This roasted mushrooms recipe provides a tasty, filling meal that is low in carbs in calories and is very keto-friendly.

Low-Carb Crumbed Portobello Mushrooms

These are a great keto-friendly appetizer dish! They are much healthier than traditional potato chips and go great with ranch dip!

Though Portobello mushrooms are used in this dish, any mushrooms can be sliced and used for this recipe.

Keto Italian Cheese Stuffed Mushrooms

These mushrooms are sure to fill you up without making you feel bloated and are completely vegetarian. The carbs and calories stay low in this recipe, making it a keto-friendly favorite!

Keto Crab Stuffed Mushrooms

This appetizer combines sweet crab and salty cheese and it has mass appeal. This dish is sure to be a hit, especially with some fresh parmesan cheese sprinkled on the top.

The calories in this recipe get a little bump, but it tastes so good you’ll forget all about calories for a little while!

Italian-Style Baked Mushrooms

Have you been missing Italian food while on your 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 comfort food and is a good dish for a keto-friendly family dinner.

Summary

Mushrooms have more benefits beyond being keto-friendly. They contain vitamins and nutrients that are beneficial to your long term health.

This in combination with how friendly it is towards those on ketogenic diets makes mushrooms an excellent food to build meals around. A healthy amount of mushroom consumption is very good for you.

If you haven’t guessed already, we fully endorse mushrooms as a keto-friendly food!

Served raw, mushrooms have a very low calorie and carbohydrate content.

While raw mushrooms makes for a great keto food, they can be a bit plain, so it might be a good idea to branch out and explore some of the recipes we suggested. Even some of the cheesy recipes remain low in calories and carbs!

Mushrooms have been a staple in many cultures and they have been popular for centuries.

Because of their enormous value, they remain popular today and should continue to be popular going forward due to a growing dieting movement in Western culture.

Mushrooms are sure to stick around, so you should get familiar with them now!

More Readings:

Are Beans Keto Friendly? Carbs In Beans & What To Avoid

Is Hummus Keto Friendly?

Is Spaghetti Squash Keto Friendly?

Is Peanut Butter Keto Friendly?

Is Almond Milk Keto Friendly? A Healthy Substitute for Milk on a Keto Diet

References:
[1] Hinzey, E.M. 2017, January 11. Mushrooms: A great source of antioxidants and other nutrients. Nutrition 411. Retrieved from http://n411.consultant360.com/n411/articles/mushrooms-great-source-antioxidants-and-other-nutrients

[2] Webb, D. (2014, May). Betting on beta-glucans. Today’s Dietitian 16 5: 16. Retrieved from http://www.todaysdietitian.com/newarchives/050114p16.shtml

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Jessica Cotzin is a freelance writer, web developer, and avid traveler. Born and raised in South Florida, she graduated with a Bachelor’s Degree in Multi-Media Journalism from Florida Atlantic University and currently resides in Miami Beach. Her passions lie in reading great literature and traveling the world, bumping blindly into new adventures.

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