Quick Answer
White mushrooms have very few net carbs. A 100g serving of raw white mushrooms contains about 2-3g of net carbs. This makes them an excellent low carb food choice for keto and other low carb diets. The total carb count is around 3-5g per 100g, but 2-3g of that comes from fiber, which does not count as net carbs. So the usable carbohydrate content is only about 2-3g per 100g serving.
What are Net Carbs?
Net carbs refer to the amount of digestible carbohydrates that actually impact blood sugar levels. It’s calculated by subtracting fiber from total carbohydrates.
Fiber is a type of carb that passes through the body undigested. So fiber does not provide calories or spike blood sugar like other carbs.
To find net carbs, you take the total carbs and subtract grams of fiber:
Total Carbs – Fiber = Net Carbs
This gives you the usable carbohydrates that affect blood sugar and ketosis. Focusing on net carb counts is important for low carb and ketogenic diets. It ensures you stay within your daily carb limits.
White Mushroom Nutrition Facts
Here is the full nutrition breakdown for a 100g serving of raw white mushrooms (1):
| Calories | 22 |
| Protein | 3.09g |
| Carbohydrates | 3.26g |
| Fiber | 1g |
| Sugar | 2.35g |
| Fat | 0.34g |
| Water | 90.8g |
| Vitamin D | 0.2mcg (4% DV) |
| Riboflavin | 0.5mg (30% DV) |
| Niacin | 3.6mg (18% DV) |
| Pantothenic Acid | 1.5mg (15% DV) |
As you can see, a 100g portion contains:
– 3.26g total carbs
– 1g fiber
– 2.35g sugar
This means there are only about 2-3g net carbs per 100g of raw white mushrooms.
Net Carbs in White Mushrooms
To calculate the net carbs in mushrooms more precisely, let’s take a look at some of the common serving sizes:
| Serving Size | Total Carbs | Fiber | Net Carbs |
| 100g (about 1 cup) | 3.26g | 1g | 2-3g |
| 150g (1.5 cups) | 4.9g | 1.5g | 3-4g |
| 200g (2 cups) | 6.5g | 2g | 4-5g |
| 84g (1/2 cup) | 2.7g | 0.8g | 1-2g |
| 35g (1/4 cup) | 1.1g | 0.3g | <1g |
As you can see from these serving sizes, even fairly large portions of mushrooms only have 2-5g net carbohydrates.
This carb content is low enough to fit into keto, paleo, Atkins, and other low carb eating plans.
Health Benefits of White Mushrooms
In addition to being low in carbs, white button mushrooms provide some valuable nutrients and health benefits, including:
– Vitamin D – Mushrooms are the only good plant source of vitamin D. A 100g serving provides 4% of the RDI for vitamin D.
– Riboflavin – Also called vitamin B2, riboflavin helps support energy production and metabolism. Mushrooms provide 30% of the RDI for riboflavin per 100g.
– Niacin – This B vitamin promotes healthy nervous system function. Mushrooms contain 18% of the RDI for niacin per 100g serving.
– Pantothenic Acid – This essential B vitamin aids in fat, protein, and carb metabolism. Mushrooms contain 15% of the RDI per 100g portion.
– Potassium – An electrolyte mineral that supports nerve signaling and heart health. Mushrooms have 318mg or 7% of the RDI per 100g serving.
– Copper – This trace mineral is needed for iron metabolism and red blood cell formation. Mushrooms contain 15% of the RDI for copper per 100g.
– Selenium – An antioxidant mineral, selenium protects cells from oxidative damage. Mushrooms contain 9% of the RDI for selenium per 100g.
– Fiber – The 1g of fiber per 100g serving supports digestive and heart health.
– Antioxidants – Mushrooms contain antioxidant compounds like ergothioneine and glutathione, which may help lower inflammation and oxidative stress.
So in addition to being low carb, white mushrooms provide B vitamins, minerals, antioxidants, and prebiotic fiber.
Raw vs Cooked
The nutrition values here are for raw white mushrooms.
Cooking mushrooms can alter their carb content slightly:
– Raw: 2-3g net carbs per 100g
– Cooked: 3-5g net carbs per 100g
Cooking causes some moisture loss, so the carbs become a bit more concentrated. However, the difference is small.
Both raw and cooked mushrooms are very low in net carbs.
Portobello Mushrooms
Portobello mushrooms are a mature variety of the white mushrooms. Though larger in size, their nutrition profile is nearly identical.
Here are the nutrition facts for 100g of raw portobello mushrooms (2):
| Total carbs | 4.3g |
| Fiber | 2.1g |
| Sugar | 2g |
With about 2g net carbs per 100g serving, portobellos are also excellent low carb vegetables.
Mushroom Varieties
While we’ve focused on white button mushrooms here, most common types of mushrooms are very low carb, including:
| Mushroom | Net Carbs per 100g |
| White | 2-3g |
| Portobello | 2g |
| Crimini | 2-3g |
| Shiitake | 3-4g |
| Oyster | 4g |
| Enoki | 3g |
| Porcini | 3g |
The more exotic mushroom varieties tend to be slightly higher in carbs. But even then, a 100g serving rarely exceeds 4g net carbs.
Mushroom Servings on Keto
Given their low carb content, mushrooms can fit into a keto diet. Some serving size examples on keto:
– 1 cup raw mushrooms – 2g net carbs
– 1 cup cooked mushrooms – 4g net carbs
– Portobello mushroom caps (150g) – 3g net carbs
When pairing mushrooms with high fat foods like butter or olive oil, it’s easy to keep net carbs low for keto.
Up to 1 cup per day can generally be accommodated in a keto meal plan, depending on individual carb limits.
Low Carb Cooking
Mushrooms make a great substitute for higher carb vegetables in low carb cooking and baking. Their meaty, umami flavor works well in recipes like:
– Zucchini mushroom lasagna – Use sliced mushrooms instead of noodles
– Cauliflower mushroom rice – Finely chop and saute mushrooms with riced cauliflower
– Mushroom vegetable stir fry – Add mushrooms and reduced sugar stir fry sauce
– Mushroom omelet – Saute mushrooms with onion and add to an egg omelet
– Stuffed mushrooms – Fill large mushroom caps with cauliflower, feta, sausage, etc.
– Mushroom soup – Puree mushrooms into a low carb soup or stew
– Mushroom burgers – Mix finely chopped mushrooms into burger patties
With a bit of creativity, mushrooms can be used as a plant-based substitute for pasta, rice, and other higher carb ingredients.
Should You Eat Mushrooms on Keto?
Mushrooms can certainly be part of a well-formulated ketogenic diet:
Pros:
– Very low in digestible carbs and sugar
– Provide B vitamins, vitamin D, minerals, and antioxidants
– Meaty, savory flavor
– High in fiber to support digestion and gut health
– Low calorie at only 22 cals per 100g serving
– Gluten free and keto friendly
Cons:
– Higher carb varieties like shiitakes and oysters may need portion control
– Some people may have sensitivities or allergies to mushrooms
Portion size and individual tolerance should be considered. But for most people, mushrooms can be a nutritious plant-based addition to a low carb or keto eating pattern.
Mushroom Carb Counts for Other Diets
In addition to keto, the carb content of mushrooms also fits into several other low carb diets:
– Paleo – Allows about 100-150g carbs per day. 1-2 cups of mushrooms would fit into this limit.
– Atkins – Induction phase limits carbs to 20g net per day. 1 cup of mushrooms could be included in moderation. In later phases, higher portions are allowed.
– Diabetes diet – Typically allows about 45-60g total carbs per meal. 1-2 cups of mushrooms could be incorporated as a non-starchy vegetable.
– Candida diet – Restricts carbs to 60g per day to prevent yeast overgrowth. Mushrooms would be a good low carb choice.
– FODMAP – Some follow this diet to minimize digestive issues from fermentable carbs. Common white mushrooms are generally OK in moderate portions.
So mushrooms tend to align with most low carb and carb-conscious eating patterns.
Mushroom Carb Count: Takeaways
Let’s review some of the key points on the net carb count of mushrooms:
– White mushrooms contain about 2-3g net carbs per 100g serving
– Total carbs range from 3-5g, but 2-3g is fiber that can be subtracted
– Portobello, criminni, shiitake and other varieties are also low carb at 2-4g net carbs per 100g
– Cooking mushrooms may increase net carbs slightly due to moisture loss
– Up to 1-2 cups can generally be incorporated into keto and low carb diets
– Mushrooms provide beneficial nutrients like B vitamins, vitamin D, minerals and antioxidants
– Their meaty texture makes them a good substitute for pasta, rice and starchy veggies
So with their low net carb content and savory umami flavor, mushrooms are a smart addition to low carb and keto eating patterns. Enjoy their versatility and nutrition benefits.
Conclusion
White mushrooms are an excellent low carb choice, with only about 2-3g net carbs per 100g serving. Other common mushroom varieties are also very low in digestible carbs, ranging from 2-4g net carbs per 100g.
This carb content allows mushrooms to be incorporated into low carb diets like keto, as well as paleo, Atkins, diabetes diets, candida diets, and FODMAP diets. Their meaty texture can substitute for pasta, rice, and other high carb foods.
In addition to being low in carbs, mushrooms provide a variety of nutrients, including B vitamins like riboflavin, minerals like selenium, and antioxidants like ergothioneine.
So mushrooms provide great nutrition in addition to their low carb macronutrient profile. Enjoy their savory, umami flavor and health benefits on a low carb lifestyle. Aim for 1-2 cups per day to keep net carbs low.
