Keto Foods

Are Mushrooms Keto?

By Bree

Figuring out which types of fruit and veggies are acceptable while on the keto diet isn’t always the easiest task. We’re here to help you break down the details by taking an in-depth look at certain foods to see if they really belong in the keto diet. So, are mushrooms keto?

Are Mushrooms Keto?

Mushrooms are commonly added to many low carb meals as a side option for the following reasons:

  • Mushrooms are low in calories and low in carbs (3.3 net grams of carbs per 100 gram serving size).
  • Mushrooms provide some protein and dietary fiber, making it a satiating and high volume food.
  • Mushrooms are a good source of several essential vitamins and minerals, including vitamin D, niacin, potassium, and selenium.
  • What’s great about mushrooms is that it provides a rather distinctive taste when added to many low carb meal staples (ie mushrooms and onion with steak) without adding too many calories or carbs.

Are Mushrooms Keto?

Mushrooms are indeed 100% keto-friendly. They’re low in calories and low in carbs, two factors that make them an ideal food to include in your keto diet plans.

While it’s true that mushrooms aren’t necessarily a good source of dietary fat, and they may only provide a modest amount of protein, they still work perfectly as a complementary side for many types of keto meals that are more fat heavy, and therefore more satiating.

Thanks to their offering of vitamins, minerals, and even antioxidants in such a tasty, low carb package, we can 100% recommend mushrooms for anyone following a ketogenic diet.

Mushroom Nutrition Facts

Assuming that you’re using a 100 gram serving size of white mushrooms, the nutritional breakdown will look like this:

  • 22 calories
  • 0.3 grams of fat
  • 3.1 grams protein
  • 3.3 grams net carbs
  • 1 gram dietary fiber
  • 0 mg cholesterol
  • 5 mg sodium
  • 318 mg potassium

Mushroom Health Benefits

Mushrooms do more than just keep your carb count down while adding a ton of flavor to your meals; here are a few great health benefits they can provide you with as well:

  • Helps protect against disease. Mushrooms contain disease-fighting antioxidants that help to protect against various types of disease, including cancer, Alzheimer’s, and heart disease. (1)
  • Heart healthy fungi. In addition to the antioxidant protection offered by mushrooms, they also have other nutrients that help to promote a healthy heart. Dietary fiber and potassium both have proven cardioprotective benefits as well. (2)
  • Immune boosting benefits. The combination of B-complex vitamins, vitamin C, and antioxidants in mushrooms all work in tandem to help give your immune system a natural boost, which further helps to fortify against illness and disease.

Good Keto Mushroom Recipes

Keto Garlic Chicken Skillet with Red Onions and Mushrooms

Keto Cream of Mushroom Soup

Keto Ground Beef Stroganoff

Keto Stuffed Mushrooms

Keto Salisbury Steak

Keto Chicken Marsala

Keto Pork Cauliflower Fried Rice

Keto Crockpot Cube Steak and Gravy

Keto Mushroom Alternatives

Since mushrooms provide such a distinct, earthy taste, it can be tricky to find keto friendly alternatives; here are a small handful of foods you can use in a pinch as a mushroom replacement:

Make sure to sign up for free to get instant access to the 5-Ingredient Keto Cookbook, which includes my favorite 20+ keto recipes of all-time, all under 5 ingredients.

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