Are Mushrooms Keto? -How to make Keto-Mushroom at Home?

Mushrooms are found in different shapes, colors, and sizes. Mushroom is a very delicious and versatile food.

You can cook mushrooms with almost anything.

Does mushroom nutrition fit with a keto diet?

Mushrooms contain more than 90% water. So they aren’t high in calories. It can fit with your low carbs and low calories diet.

According to USDA, 100g  raw Mushrooms can provide – 

• Water – 92g
• Calories – 22 kcal
• Total carbs – 3.3g
• Fiber – 1g
• Net carbs – 2.3g
• Sugar – 2g
• Protein – 3g
• Fat – 0.3g 

Vitamins and minerals in 100g raw mushrooms

1. Thiamin – 5% of the RDI
2. Riboflavin – 24% of the RDI  
3. Niacin – 18% of the RDI
4. Vitamin B6 – 5% of the RDI
5. Pantothenic acid – 15% of the RDI
6. Phosphorus – 9% of the RDI
7. Potassium – 9% of the RDI
8. Copper – 16% of the RDI
9. Selenium – 13% of the RDI                 

How many carbs in Mushrooms?

Some mushrooms are higher in total carbs, but low in net carbs. Such as oyster mushrooms. 

100g oyster mushrooms contain 6g carbs but, just 2.7g net carbs. This is because these are high in fiber. 

Some mushrooms contain fewer total carbs, but high in net carbs. Such as gravy mushrooms 5.3g total carbs and 2.7g net carbs.

Source – USDA (click on the name, it will redirect you there)

Are Mushrooms Keto-Friendly?

Yes, mushrooms are keto-Friendly, 100g of white mushrooms contain 3g total carbs and  2g net carbs which makes it one of the best keto compatible vegetables.

The Keto diet is a very-low-carb, adequate-protein, and high-fat diet. You can eat 20-50g of carbs per day on keto which means if you eat 3 meals a day, you can have 10-15g net carbs per meal.

It is very important to get all these carbs from a healthy source, mostly from vegetables.

White mushrooms have 2g net carbs while other higher carbs mushrooms such as Gravy mushrooms and Enoki mushrooms also contain less than 5g net carbs, you can add them to keto.

You can eat stuffed, sauteed, or mushroom soup on the keto diet and you can prepare them in a keto-friendly manner. 

These all items contain 2-5g net carbs and eating 5g net carbs per meal on keto is an ideal condition for ketosis.

Low-carb Mushroom Recipes

Mushrooms are really very delicious and you can add them to your keto diet by several delicious ones.

1. Keto stuffed mushrooms

It is the lowest carb method to eat mushrooms. It is easy to make and you do not need to be a chef.

Ingredients

• 12 whole mushrooms
• 1 tablespoon minced garlic
• 6 ounces cream cheese
• 1 tablespoon butter
• 1/4 teaspoon onion powder
• 1/4 teaspoon salt and pepper

Instruction

• Preheat the oven to 300 and prepare the baking sheet.
• Break off the stem and chop them finely.
• Put mushrooms on a greased baking sheet.
• Add garlic and butter to the skillet. Put chopped mushrooms on the skillet and cook over medium heat until mushrooms soften and all butter melted.
•  Add cream cheese and spiced up over medium heat.
• Fill it in the mushroom with a scoop.

This is the simplest method to prepare stuffed mushrooms you can also try other low carb methods to prepare stuffed mushrooms.

2. Keto Sauteed Mushrooms

It contains 4-5 g net carbs great for keto dieters. You should definitely try.

Ingredients 

• 150 white mushrooms
• 1 Tablespoon olive oil or butter
• 1-2 garlic clove
• 1 tablespoon of ghee
• Salt and pepper

Instruction

• heat fry pan till its smoking (actually just before smoking)
• Add mushrooms and after one minute add butter.
• Then add garlic and fry.
• Once the garlic turns to brown turn off the stove, add the remaining butter, and serve it.

This is again the simplest form of sauteed mushrooms. You can try other advanced recipes below.

Conclusion

Mushrooms are keto-friendly. You can eat mushroom and mushroom centered dishes on keto as much as you want. Carbs in mushrooms depend on the type of mushrooms.

There are a number of ways to eat mushrooms on keto, but stuffed, sauteed, and soup are the best way to eat mushrooms on keto.

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