If you’re following a strict ketogenic diet, you may be surprised to learn that not all mushrooms are keto-friendly. While mushrooms are generally low in carbohydrates and high in nutrients, some varieties can quickly add up in carbs and kick you out of ketosis. In this article, we’ll take a closer look at which mushrooms to avoid on keto and why.
Mushrooms that are high in carbohydrates
When it comes to following a ketogenic diet, mushrooms are often considered a safe and low-carb food option. However, not all mushrooms are created equal, and some varieties can contain higher levels of carbohydrates than others. For example, portobello mushrooms contain around 3 grams of net carbs per 100 grams, while shiitake mushrooms contain around 7 grams of net carbs per 100 grams. Other types of mushrooms like oyster mushrooms and enoki mushrooms can also be relatively high in carbs. So, if you’re on a strict keto diet, it’s important to pay attention to the types of mushrooms you’re consuming to ensure you’re staying within your daily carb limit.
| SNACK/APPETIZER | CARBOHYDRATES PER SERVING | FAT PER SERVING | PROTEIN PER SERVING |
|---|---|---|---|
| Breaded and fried mushrooms | 18g | 12g | 5g |
| Stuffed mushrooms with breadcrumbs or cheese | 24g | 8g | 6g |
| Creamy mushroom dip with bread | 22g | 9g | 3g |
| Creamy mushroom dip with crackers | 20g | 9g | 3g |
| Mushroom quiche | 35g | 15g | 10g |
| Mushroom and cheese strudel | 28g | 18g | 9g |
| Mushroom and onion tart | 22g | 12g | 6g |
| Mushroom and sausage rolls | 25g | 14g | 8g |
| Mushroom and spinach dip with bread | 21g | 9g | 4g |
| Mushroom and spinach dip with crackers | 18g | 8g | 3g |
| Mushroom and cheese dip with bread | 23g | 9g | 5g |
| Mushroom and cheese dip with crackers | 20g | 8g | 4g |
| Mushroom and bacon dip with bread | 23g | 10g | 5g |
| Mushroom and bacon dip with crackers | 20g | 9g | 4g |
| Mushroom and artichoke dip with bread | 24g | 10g | 5g |
Mushrooms that are often used in high-carb dishes
You might be surprised to know that many types of mushrooms are used in high-carb dishes, making them not compatible with the keto diet. Varieties like King Oyster, Portobello, and Shiitake are often used in high-carb recipes such as mushroom risotto and stuffed mushrooms. These dishes are full of flavor, but unfortunately, they are not suitable for those following the keto diet. Even some of the more obscure mushrooms, such as Morels and Chanterelles, can be used in high-carb recipes, so it’s important to read labels carefully and be mindful of your mushroom choices when following a keto diet.
Mushroom-based dishes that are not keto-friendly
When it comes to the keto diet, mushrooms are often considered a great low-carb and high-fiber option. However, there are some mushroom-based dishes that are not keto-friendly and can quickly derail your diet. One such dish is creamy mushroom soup, which often contains flour or other high-carb thickeners. Another mushroom dish that is not keto-friendly is mushroom risotto, which is typically made with high-carb rice. Additionally, many mushroom-based sauces and gravies are thickened with flour or cornstarch, making them off-limits for keto dieters. It is important to be aware of these non-keto mushroom dishes and to always read ingredient labels carefully before indulging. While mushrooms can be a great addition to a keto meal, it is important to choose dishes that are low in carbs and free from high-carb thickeners, in order to stay in ketosis and achieve your weight loss goals.
Mushroom soups and stews that contain non-keto ingredients
Mushroom soups and stews are often a favorite among foodies, but for those following a keto diet, it can be tough to find options that fit their dietary restrictions. Unfortunately, many mushroom soups and stews contain non-keto ingredients such as potatoes, flour, and other starchy thickeners. These ingredients can quickly add up in carbs, making it difficult for keto followers to stay within their daily intake limits. However, there are still plenty of delicious keto-friendly mushroom soup and stew recipes out there that use alternative thickeners such as xanthan gum or coconut milk. With a little experimentation and creativity, it is possible to enjoy the rich and comforting flavors of mushroom soup and stew without compromising your keto diet.
Mushroom-based sauces that are high in sugar or starch
Mushroom-based sauces can add a delicious twist to any dish, but not all mushroom sauces are created equal. Some mushroom-based sauces can be high in sugar or starch, which can make them incompatible with low-carb or keto diets. When shopping for mushroom sauces, it’s important to read the ingredient labels carefully and look for added sugars or starchy thickeners like flour or cornstarch. Some common mushroom sauces that may contain added sugars or starches include mushroom gravy, cream of mushroom soup, and mushroom Alfredo sauce. To avoid these high-carb sauces, try making your own mushroom-based sauces using low-carb ingredients like cream, butter, and low-carb thickeners like xanthan gum or almond flour.
| MUSHROOM-BASED SAUCE TYPE | SUGAR CONTENT (G) | STARCH CONTENT (G) | TOTAL CARBOHYDRATES (G) |
|---|---|---|---|
| Alfredo Mushroom Sauce | 2.4 | 3.1 | 5.5 |
| Cream of Mushroom Soup | 1.5 | 8.5 | 10.0 |
| Mushroom Gravy | 2.0 | 2.5 | 4.5 |
| Mushroom Stir-Fry Sauce | 6.0 | 14.0 | 20.0 |
| Pesto Mushroom Sauce | 1.8 | 2.5 | 4.3 |
| Roasted Garlic Mushroom Sauce | 2.0 | 1.5 | 3.5 |
| Sour Cream Mushroom Sauce | 1.0 | 3.0 | 4.0 |
| Spicy Mushroom Sauce | 2.5 | 3.0 | 5.5 |
| Sweet Thai Chili Mushroom Sauce | 6.0 | 14.0 | 20.0 |
| Teriyaki Mushroom Sauce | 10.0 | 13.0 | 23.0 |
| Tomato Mushroom Sauce | 4.5 | 12.0 | 16.5 |
| White Wine Mushroom Sauce | 1.0 | 2.0 | 3.0 |
| Wild Mushroom Sauce | 3.0 | 4.0 | 7.0 |
| Mushroom Marsala Sauce | 3.0 | 4.0 | 7.0 |
| Mushroom Bourguignon Sauce | 3.0 | 4.0 | 7.0 |
Mushrooms that are often breaded or coated in flour
Mushrooms are a popular ingredient in many dishes, but some varieties may not be keto-friendly. One type of mushroom that is often breaded or coated in flour is the button mushroom. Although button mushrooms are generally low in carbs, the breading or flour coating can add a significant amount of carbs to the dish, making it less suitable for a keto diet. Other types of mushrooms that are often breaded or coated in flour include oyster mushrooms, shiitake mushrooms, and portobello mushrooms. These varieties may also contain higher carb counts when they are breaded or coated in flour. As such, it is important to be mindful of the type of mushrooms you are consuming if you are following a keto diet.
| MUSHROOM TYPE | CARBOHYDRATE CONTENT (PER 100G) |
|---|---|
| Breaded Button Mushrooms | 14g |
| Breaded Portobello Mushrooms | 18g |
| Breaded Shiitake Mushrooms | 16g |
| Breaded Oyster Mushrooms | 19g |
| Breaded Morel Mushrooms | 17g |
| Breaded Enoki Mushrooms | 20g |
Mushroom toppings that are high in carbs, such as breadcrumbs or croutons
Mushrooms are a popular topping for many dishes, but if you’re following a keto diet, you need to be careful about what you put on top of them. Some mushroom toppings can be high in carbs, such as breadcrumbs or croutons. Breadcrumbs are often used in recipes to give a dish a nice crunch, but they can add a lot of carbs and calories. Croutons are also high in carbs and are often used in salads and soups. If you’re looking for a low-carb option, try topping your mushrooms with chopped nuts, such as almonds or pecans. You could also try using grated Parmesan cheese or a sprinkle of nutritional yeast for a cheesy flavor. Another option is to use a keto-friendly bread crumb substitute, such as almond flour or coconut flour. With a little creativity, you can enjoy delicious mushroom toppings without compromising your keto diet.
Mushroom dishes that contain non-keto vegetables or fruit
Many mushroom dishes are considered keto-friendly, but there are some that contain non-keto vegetables or fruit. For example, a mushroom and vegetable stir-fry may include carrots, peas, or even pineapple, all of which are higher in carbohydrates and can quickly add up. Similarly, a creamy mushroom soup may contain potatoes or cornstarch as a thickening agent, both of which are not keto-friendly. It’s important to read the ingredients carefully when ordering or making mushroom dishes and consider the carb count of any non-keto ingredients. With some careful planning and ingredient substitutions, it’s still possible to enjoy delicious mushroom dishes on a keto diet.
| MUSHROOM DISH | NON-KETO VEGETABLES OR FRUIT | NUTRITIONAL INFORMATION | CARB COUNT PER SERVING |
|---|---|---|---|
| Mushroom and Onion Quiche | Onions | Calories: 270 Fat: 20g Protein: 14g Carbs: 8g Fiber: 2g Sugar: 3g |
6g |
| Mushroom and Leek Soup | Leeks | Calories: 200 Fat: 15g Protein: 5g Carbs: 12g Fiber: 3g Sugar: 5g |
9g |
| Mushroom and Spinach Lasagna | Spinach | Calories: 330 Fat: 22g Protein: 22g Carbs: 12g Fiber: 3g Sugar: 5g |
9g |
| Mushroom and Tomato Omelette | Tomatoes | Calories: 280 Fat: 22g Protein: 16g Carbs: 6g Fiber: 1g Sugar: 4g |
5g |
| Mushroom and Pea Risotto | Peas | Calories: 400 Fat: 12g Protein: 16g Carbs: 60g Fiber: 8g Sugar: 6g |
52g |
| Mushroom and Corn Chowder | Corn | Calories: 250 Fat: 18g Protein: 8g Carbs: 18g Fiber: 2g Sugar: 6g |
16g |
| Mushroom and Carrot Soup | Carrots | Calories: 180 Fat: 12g Protein: 4g Carbs: 16g Fiber: 4g Sugar: 9g |
12g |
| Mushroom and Green Bean Casserole | Green Beans | Calories: 350 Fat: 24g Protein: 16g Carbs: 20g Fiber: 6g Sugar: 6g |
14g |
| Mushroom and Sweet Potato Curry | Sweet Potatoes | Calories: 380 Fat: 18g Protein: 12g Carbs: 44g Fiber: 10g Sugar: 12g |
34g |
| Mushroom and Avocado Salad | Avocado | Calories: 250 Fat: 22g Protein: 6g Carbs: 14g Fiber: 10g Sugar: 1g |
4g |
| Mushroom and Zucchini Frittata | Zucchini | Calories: 220 Fat: 16g Protein: 12g Carbs: 6g Fiber: 2g Sugar: 3g |
4g |
| Mushroom and Red Pepper Pizza | Red Peppers | Calories: 300 Fat: 20g Protein: 12g Carbs: 20g Fiber: 4g Sugar: 8g |
16g |
| Mushroom and Broccoli Stir Fry | Broccoli | Calories: 270 Fat: 18g Protein: 8g Carbs: 20g Fiber: 6g Sugar: 5g |
14g |
| Mushroom and Apple Salad | Apples | Calories: 180 Fat: 12g Protein: 6g Carbs: 10g Fiber: 3g Sugar: 6g |
7g |
| Mushroom and Pumpkin Risotto | Pumpkin | Calories: 320 Fat: 10g Protein: 14g Carbs: 46g Fiber: 6g Sugar: 4g |
40g |
Mushroom dishes that are served with non-keto sides, such as rice or potatoes
Mushroom dishes are a great option for those following a keto diet, but it’s important to note that not all mushroom dishes are created equal. Many mushroom dishes are served with non-keto sides, such as rice or potatoes, which can throw off your macros and kick you out of ketosis. Some popular mushroom dishes to watch out for include mushroom risotto, stuffed mushrooms with breadcrumbs, and mushroom stroganoff served with noodles. However, there are still plenty of delicious keto-friendly mushroom dishes to enjoy, such as stuffed portobello mushrooms with cauliflower rice, mushroom and bacon frittata, and grilled mushrooms with garlic and herbs. Just be sure to ask for any non-keto sides to be replaced with low-carb options like zucchini noodles or roasted cauliflower to keep your meal on track.
Mushroom-based snacks or appetizers that are not keto-friendly
Mushroom-based snacks or appetizers can be quite deceiving when it comes to being keto-friendly. While mushrooms are generally low in carbs and a great addition to a keto diet, some mushroom-based snacks or appetizers can be loaded with hidden carbs. For example, stuffed mushrooms may contain breadcrumbs or a high-carb filling, making them unsuitable for a keto diet. Another popular mushroom-based snack, mushroom chips, are often made with flour or cornstarch and can pack a surprising amount of carbs. It’s important to read labels and ingredients carefully when choosing mushroom-based snacks or appetizers while on a keto diet, as they may not always be as carb-friendly as they seem.
| SNACK/APPETIZER | CARBOHYDRATES PER SERVING | FAT PER SERVING | PROTEIN PER SERVING |
|---|---|---|---|
| Breaded and fried mushrooms | 18g | 12g | 5g |
| Stuffed mushrooms with breadcrumbs or cheese | 24g | 8g | 6g |
| Creamy mushroom dip with bread | 22g | 9g | 3g |
| Creamy mushroom dip with crackers | 20g | 9g | 3g |
| Mushroom quiche | 35g | 15g | 10g |
| Mushroom and cheese strudel | 28g | 18g | 9g |
| Mushroom and onion tart | 22g | 12g | 6g |
| Mushroom and sausage rolls | 25g | 14g | 8g |
| Mushroom and spinach dip with bread | 21g | 9g | 4g |
| Mushroom and spinach dip with crackers | 18g | 8g | 3g |
| Mushroom and cheese dip with bread | 23g | 9g | 5g |
| Mushroom and cheese dip with crackers | 20g | 8g | 4g |
| Mushroom and bacon dip with bread | 23g | 10g | 5g |
| Mushroom and bacon dip with crackers | 20g | 9g | 4g |
| Mushroom and artichoke dip with bread | 24g | 10g | 5g |
What are the best mushrooms for the keto diet?
The best mushrooms for the keto diet are those that are low in carbs and high in fiber, such as shiitake, portobello, and oyster mushrooms.
What mushrooms should I avoid on a keto diet?
Mushrooms that are high in carbs and low in fiber, such as button mushrooms and canned mushrooms, should be avoided on a keto diet.
Can I eat wild mushrooms on a keto diet?
While wild mushrooms can be low in carbs and high in fiber, it’s important to know exactly what type of mushroom you’re eating as some wild mushrooms can be toxic. It’s best to stick to mushrooms that you can purchase from a reputable source.
Are dried mushrooms keto-friendly?
Yes, dried mushrooms can be keto-friendly as long as they are not processed with added sugars or preservatives. However, be mindful of portion sizes as dried mushrooms can be more concentrated in carbs than their fresh counterparts.
Can I eat mushrooms on a keto diet if I'm a vegetarian or vegan?
Yes, mushrooms are a great source of protein and fiber for vegetarians and vegans on a keto diet. Just be sure to choose low-carb varieties and incorporate them into a variety of meals for a well-rounded diet.
In conclusion, it is important to be mindful of the mushroom varieties you consume while on a keto diet. Mushrooms that are high in carbohydrates, such as portobello and button mushrooms, should be limited or avoided altogether. Instead, opt for keto-friendly mushrooms like shiitake, oyster, and maitake mushrooms that can provide health benefits while keeping you in ketosis.
Comments
28 responses to “5 Types of Mushrooms You Should Avoid on a Keto Diet”
What other types of vegetables can be incorporated into a keto diet?
There are plenty of keto-friendly vegetables out there! Some great options include leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and nightshades like eggplant and bell peppers. Just make sure to track your carb intake and stay within your daily limit.
What are some alternative low-carb options to mushrooms?
If you’re on a keto diet and looking for low-carb alternatives to mushrooms, you might consider using vegetables like zucchini, broccoli, or cauliflower. Another option is to use leafy greens like spinach or kale in your recipes. You can also try using low-carb fruits like avocado to add some creaminess to your dishes.
What are some good alternatives to the mushrooms mentioned in the article?
Some good alternatives to the mushrooms mentioned in the article include portobello mushrooms, shiitake mushrooms, enoki mushrooms, and oyster mushrooms. These are all low-carb and high in nutrients, making them great options for a keto diet.
What are some other foods to avoid on a keto diet?
Aside from mushrooms, some other foods that you should avoid on a keto diet include high-carb fruits, grains, processed foods, and sugary drinks. It’s important to stick to low-carb, high-fat foods to stay in ketosis and achieve your weight loss goals.
Have you ever tried any of these mushrooms? How did it affect your keto diet?
I tried eating Shiitake mushrooms before and it did not affect my keto diet at all. However, it is important to be cautious and aware of the carbs and nutritional value of mushrooms before incorporating them into your keto meal plan.
Have you ever had a negative experience with eating the wrong type of mushroom on a keto diet?
Yes, I once ate a shiitake mushroom dish without realizing it was cooked in a sugary sauce. It kicked me out of ketosis and I felt terrible for days. It’s important to be mindful of the type of mushrooms you consume and how they’re prepared when following a keto diet.
Have you ever tried any of these mushrooms before?
Yes, I have tried some of them before and they definitely did not agree with my keto diet. It’s good to know which ones to avoid!
What are your thoughts on mushrooms as a whole on a keto diet?
Mushrooms can be a great addition to a keto diet as they are low in carbs and calories. However, it’s important to be aware of the specific types of mushrooms that may contain higher levels of carbohydrates and should be avoided. It’s always best to check with a nutritionist or dietician to ensure that your mushroom intake aligns with your dietary needs.
What other types of foods should be avoided on a keto diet?
In addition to avoiding certain types of mushrooms on a keto diet, it’s important to also avoid high-carb foods like grains, sugary drinks, and processed snacks. Instead, focus on eating healthy fats, low-carb vegetables, and moderate amounts of protein to achieve ketosis.
How do these mushrooms affect ketosis?
These mushrooms should be avoided because they contain high levels of carbohydrates that can interfere with ketosis. Additionally, some types of mushrooms contain high levels of toxins that can be harmful to your health. It’s important to do your research and consult with a healthcare professional before including any new foods in your keto diet.
What do you think about this article?
I found this article very informative. I’ve been on a keto diet for a while now and had no idea that some mushrooms were not keto-friendly. Thanks for sharing!
What are the other types of mushrooms that are safe to eat on a keto diet?
Some of the mushrooms that are safe to eat on a keto diet include shiitake, portobello, oyster, chanterelle, and cremini mushrooms. These types of mushrooms are low in carbs and high in fiber, making them a great addition to any keto meal.
Which type of mushroom should I avoid the most on a keto diet?
It’s best to avoid the common button mushrooms as they contain more carbs than other mushroom varieties. Instead, consider trying shiitake, oyster, or portobello mushrooms which are low in carbs and high in nutrients.
What are some other types of food to avoid on a keto diet?
Besides mushrooms, some other foods to avoid on a keto diet are grains, sugary drinks, and high-carb fruits. It’s important to focus on consuming low-carb, high-fat foods to reach and maintain ketosis.