Is the Mushroom Keto Friendly? Your Ultimate Guide to Low-Carb Fungi

December 7, 2025 •

4 min read

With only 2-4g of net carbs per 100g on average, mushrooms are a powerhouse food that fits perfectly within the ketogenic framework. For those asking, 'is the mushroom keto friendly?', the answer is a definitive yes, making them a go-to for adding variety and nutrients to a low-carb diet.

Quick Summary

Mushrooms are a highly versatile and nutritious low-carb food, ideal for the keto diet. They offer valuable vitamins, minerals, fiber, and antioxidants, while being low in calories. Learn how to incorporate different mushroom varieties into delicious keto meals.

Key Points

Low in Net Carbs: Most fresh mushrooms contain only 2-4g of net carbs per 100g, making them a safe food for a keto diet.
Nutrient-Dense: Mushrooms are rich in essential B vitamins, minerals like selenium and copper, and powerful antioxidants, which are valuable on a low-carb diet.
High in Fiber: The fiber content, including beta-glucan, helps promote satiety and supports digestive health.
Versatile Ingredient: Mushrooms' earthy, meaty flavor and texture make them a great replacement for higher-carb ingredients in a variety of keto dishes.
Check for Hidden Carbs: Be mindful of certain varieties like dried porcini and canned products, which can have significantly higher carb counts or added starches.

The Definitive Answer: Are Mushrooms Keto Friendly?

Yes, mushrooms are not only keto friendly but are considered one of the best vegetables (or fungi, to be precise) to include in a low-carb, high-fat diet. Their naturally low carbohydrate count, combined with a significant fiber content, means they have a minimal impact on your daily net carb limit. This allows you to enjoy their rich, savory flavor and meaty texture without worrying about disrupting ketosis. Whether you're a seasoned keto veteran or just starting, mushrooms can be a valuable addition to your meal plan.

Nutritional Profile: What Makes Mushrooms Keto-Perfect?

Mushrooms are a nutrient-dense food that provides several key vitamins and minerals essential for supporting overall health, especially on a restricted diet like keto. Their favorable macronutrient profile, including a healthy dose of fiber and protein, adds to their appeal.

Key Nutrients Found in Mushrooms

B Vitamins: Riboflavin (B2), Niacin (B3), and Pantothenic acid (B5) assist in converting food into energy and support brain function.
Minerals: They are a good source of selenium, copper, and potassium, which help protect cells from damage, aid in iron absorption, and maintain electrolyte balance.
Antioxidants: Ergothioneine and glutathione help combat oxidative stress, which can lead to cellular damage.
Fiber: The fiber content in mushrooms, particularly beta-glucan, can promote satiety and aid in healthy digestion.

Exploring Different Keto-Friendly Mushroom Varieties

Different mushroom types offer varying textures, flavors, and nutritional values. While most fresh mushrooms are low in net carbs, it is important to be aware of the differences.

Top Picks for Your Keto Diet

White Button Mushrooms: The most common variety, with very low net carbs (approx. 2.3g per 100g). Versatile for any dish.
Portobello Mushrooms: These large, hearty mushrooms make an excellent low-carb substitute for burger buns or pizza crusts. They have a low net carb count (approx. 2.6g per 100g).
Morel Mushrooms: Known for their distinctive, earthy flavor, morels are one of the lowest in carbs (approx. 1.5g net carbs per 100g).
Oyster Mushrooms: With a delicate flavor and velvety texture, they are a great addition to stir-fries and sides. They contain around 3.8g net carbs per 100g.

A Cautionary Note on Porcini and Canned Mushrooms

While most fresh mushrooms are safe, some types and preparations should be treated with caution:

Porcini Mushrooms: Dried porcini mushrooms, while flavorful, can be surprisingly high in carbs. At approximately 25g net carbs per 100g, they can easily push you over your daily limit if you're not careful.
Canned Mushrooms: Pre-packaged products like canned cream of mushroom soup can have hidden starches and sugars. Always check the nutrition label for additives that can increase the carb count. Opt for fresh or minimally processed options whenever possible.

Comparison Table: Carb Content of Common Mushroom Varieties


Mushroom Type	Carbs per 100g (Raw)	Net Carbs per 100g (Raw)	Notes
White Button	3.3g	2.3g	Most widely available and versatile.
Portobello	3.6g	2.6g	Hearty, great for stuffing or as a meat substitute.
Oyster	4.8g	3.8g	Mild flavor, good for stir-fries.
Shiitake	5.3g	4.3g	Rich, intense flavor; often used in Asian cuisine.
Morel	3.5g	1.5g	Very low carb, unique earthy flavor.
Porcini (Dried)	~27g	~25g	Use sparingly due to high carb count.

How to Incorporate Mushrooms into Your Keto Meal Plan

Mushrooms are incredibly versatile and can be used in a variety of low-carb recipes. Their ability to soak up flavors makes them perfect for cooking with healthy fats like butter, olive oil, or avocado oil.

Keto Mushroom Recipe Ideas

Stuffed Portobello Caps: Fill large portobello caps with a mixture of cream cheese, parmesan, herbs, and bacon, then bake until golden.
Garlic Butter Sautéed Mushrooms: A simple, yet delicious side dish. Sauté mushrooms in butter and garlic until tender.
Keto Mushroom Soup: Create a creamy, comforting soup with mushrooms, chicken or beef broth, and heavy cream.
Mushroom Omelets or Scrambles: Add sautéed mushrooms to your morning eggs for a flavorful, low-carb breakfast.
Mushroom Blended Burgers: Chop and mix mushrooms into ground beef patties to enhance flavor and add nutrients.

Conclusion: The Final Verdict on Keto and Mushrooms

Fresh mushrooms are a fantastic, keto-friendly food choice due to their low net carb content, high fiber, and rich nutritional profile. They provide a delicious, umami flavor and a satisfying texture that can help you stick to your low-carb goals. By selecting low-carb varieties like white button or portobello and avoiding processed canned versions with added starches, you can easily incorporate them into your meal plan. Their health benefits, from antioxidants to B vitamins, make them a valuable and healthy addition to any ketogenic diet. For more insights on optimal ketogenic nutrition, you can explore reputable resources like Healthline's article on mushrooms and keto.

Frequently Asked Questions

The carb count varies by type, but most common mushrooms, like white button, contain a low amount. A 100g serving of raw white button mushrooms has about 3.3g of total carbs and only 2.3g of net carbs.

Most fresh, common mushroom varieties are keto friendly. However, some types, particularly dried porcini, are higher in carbohydrates and should be consumed with caution. Always check the nutritional information if you are unsure.

Total carbs include fiber, which the body does not digest and therefore does not impact ketosis. Net carbs are calculated by subtracting fiber from total carbs. Since mushrooms have a decent amount of fiber, their net carb count is lower and more relevant for keto.

It is best to opt for fresh mushrooms. Canned versions can sometimes contain hidden sugars, starches, or other additives that increase the carb count and are not keto-compliant. Always read the label carefully.

Yes, mushrooms provide a small amount of protein. For example, 100g of white button mushrooms contains about 3.1g of protein. While not a primary protein source, it contributes to your daily intake.

Yes, portobello mushrooms are an excellent keto choice. Their size and texture make them a popular low-carb substitute for burgers or pizza crusts. A 100g serving has only 2.6g of net carbs.

The main mushroom to be cautious with is dried porcini, which is significantly higher in carbs than other varieties. Processed mushroom products like soups should also be scrutinized for added sugars and starches.