The keto diet is a low-carb, high-fat diet that encourages weight loss and can improve general health.

The diet restricts carbohydrate intake to 50 grams or less per day. Restricting yourself to 50 grams of carbs per day can be challenging. Of course, junk foods, starchy foods and sugary drinks are out the window. Fruits and vegetables can be a bit more tricky, with some containing high carb counts and others being keto-friendly.

But what about mushrooms?

Mushrooms are a fantastic addition to any diet, offering essential nutrients like riboflavin, potassium and antioxidants. With a wide variety to choose from, they bring unique flavours, textures and health benefits to your meals.

But are mushrooms keto-friendly? How many carbs do they contain? And do some types of mushroom have more carbs than others?

We’ll answer all these questions and more in this quick guide.

What Is The Keto Diet?

The ketogenic diet, or “keto diet,” is a low-carb, high-fat plan that changes the way your body produces energy. 

For most people, our diets are fuelled by carbohydrates, which the body converts to glucose for energy. By reducing carbs, a keto plan forces the body into a state called ketosis. In ketosis, the body switches from relying on glucose for fuel to burning fat instead as its primary energy source.

This process happens because the lack of carbohydrates reduces your glucose supply. To compensate for the lack of glucose, your body starts efficiently breaking down its fat stores into molecules called ketones, which provide energy. 

To maintain ketosis, a keto diet typically restricts carbs to 50 grams or less per day. That’s roughly 10% of the total carbohydrates most people consume on a regular diet.

As you can see in the table above, a keto diet significantly reduces carb intakec ompared to a typical diet, which means you need to pay careful attention to food choices to stay within these limits.

On the keto diet, most of your calories come from fats. Consuming fats helps your body stay in ketosis, where it burns fat for energy. Protein is also essential to maintain muscle and support vital functions. This balance allows your body to burn fat efficiently and produce ketones for fuel. 

The keto diet is popular for its ability to support weight loss, provide steady energy levels and enhance focus. However, success depends on choosing the right foods—especially when it comes to vegetables, which can often contain more carbs than you’d expect.

Let’s now take a look at mushrooms.

Are Mushrooms Keto-Friendly?

Mushrooms are praised for their nutritional benefits, delicious taste and versatility in cooking. But do they fit within the strict guidelines of a ketogenic diet?

The answer is yes, mushrooms are keto-friendly.

Most mushrooms contain just 2-4 grams of carbs per 100 grams, (depending on the variety), making them a safe option for staying within your daily carb limits. Their naturally low carbohydrate content and rich nutrients make mushrooms an excellent choice for anyone following a keto diet.

Nutritional Profile of Mushrooms

Mushrooms are more than just a low-carb food—they’re a powerhouse of essential nutrients that bring an array of additional benefits beyond being good for keto.

Let’s break down what makes mushrooms so special.

Rich in Essential Nutrients

Mushrooms are packed with vitamins and minerals that support overall health:

• B Vitamins (like riboflavin and niacin): Help convert food into energy and support brain function.
• Potassium: Helps maintain healthy blood pressure and muscle function.
• Copper: Plays a key role in iron absorption and immune health.

These nutrients are vital for maintaining energy levels and overall wellness, especially when following a ketogenic diet.

High in Antioxidants

Mushrooms contain powerful antioxidants like ergothioneine and glutathione which help combat oxidative stress and protect cells from damage. These antioxidants contribute to overall health and may reduce inflammation, a common concern for those with restrictive diets.

Low in Calories, High in Fiber

Despite being nutrient-dense, mushrooms are low in calories and provide a good source of fibre. This makes them filling and satisfying without compromising your daily calorie or carb limits.

Why Mushrooms Are Perfect for Keto

Mushrooms offer unique benefits that align perfectly with the demands of a ketogenic diet. Beyond their low-carb nature, their versatility and role in enhancing keto meals make them a must-have ingredient for anyone aiming to stay in ketosis.

Here’s why mushrooms are an ideal choice for keto.

Helps keep you full

On keto, managing hunger can be challenging due to limited carb-heavy meals. Mushrooms are naturally low in calories yet high in fibre, which helps you feel full longer. This can be especially useful for controlling appetite and avoiding unnecessary snacking.

Supports healthy fat pairings

Mushrooms absorb flavours and fats exceptionally well, making them a perfect match for keto-friendly oils like olive oil, butter or avocado oil. They not only add bulk to your meals but also enhance the richness of dishes without adding carbs.

Adds variety to low-carb dishes

A common challenge on keto is keeping meals interesting when carbs are off the table. Mushrooms provide a versatile base for countless recipes, from creamy soups and stir-fries to stuffed appetisers. Their natural umami flavour can elevate simple meals, reducing the need for carb-heavy sauces or additives.

Great for meal prep

Mushrooms are quick to cook and easy to incorporate into large batch recipes, making them perfect for meal prepping. They store well and pair beautifully with other keto staples like eggs, meats and low-carb vegetables.

Mushrooms’ ability to enhance meals while keeping you in ketosis makes them a key ingredient for keto success.

How to Use Mushrooms in Keto Recipes

Mushrooms can transform your keto dishes. Their ability to soak up flavours and complement a variety of ingredients makes them perfect for low-carb cooking.

Here are some simple and creative ways to use mushrooms in keto recipes:

Use them as a base

Mushrooms make the perfect base for several dishes. In dishes with bread bases like pizzas or burgers, mushrooms can become a substitute. Here are some mushroom base food keto ideas:

• Portobello Mushroom Pizzas
• Mushroom Burger Buns
• Stuffed Mushrooms with Cream Cheese
• Mushroom Caps as Tacos
• Mushroom Crust Quiche

Enhance main dishes

Mushrooms add depth and texture to dishes. Their savoury, umami-rich profile enhances the taste of both vegetarian and meat-based dishes while boosting nutritional value.

Perfect for sides and appetisers

Mushrooms work well as sides or appetisers to accompany a main meal. Garlic Butter Sautéed Mushrooms and Crispy Baked Mushroom Chips are great examples.

Whether as a base, side dish or the star of the meal, mushrooms bring versatility and endless possibilities to keto-friendly recipes, keeping your meals flavourful and satisfying.

Enhance Your Keto Journey with Merryhill Mushrooms

Mushrooms are an excellent addition to a keto diet. Being low carb and delicious they are a great choice for a range of dishes.

Looking to enjoy the freshest, most flavourful mushrooms in your keto dishes? Why not grow your own? A Merryhill Mushrooms grow kit lets you grow mushrooms from your home. Delicious, organic mushrooms in weeks. Simply follow the instructions to harvest a tasty crop of keto-friendly mushrooms.

Ready to get started? Explore our range of organic grow kits today and elevate your keto meals to a whole new level