Are mushrooms carbohydrates
A low-carb, evidence-based answer for keto, diabetes, and everyday meals
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Nov 8, 2026
Quick answer
No. Mushrooms contain some carbohydrate, but they are mostly water and are low in carbs compared with grains and starchy vegetables. A 100 g (3.5 oz) serving of white mushrooms has about 3.3 g carbs.
A low-carb, evidence-based answer for keto, diabetes, and everyday meals
Key takeaways
- Mushrooms are low-carb foods, not carbohydrate staples like rice or bread.
- A 100 g (3.5 oz) serving of white mushrooms has about 3.3 g carbs and 1 g fiber.
- Most mushrooms fit keto and diabetic eating patterns when prepared without added sugar.
- Cooking adds carbs only if you use breading, sugary sauces, or starchy fillers.
- Portions still matter: 1 cup sliced raw mushrooms is about 70 g (2.5 oz).
The scientific answer: carbs, fiber, and net carbs
Research-backedMushrooms are fungi, not plants, and that changes how they fit on a plate. They contain some carbohydrate, but they are mostly water and are far lower in carbs than grains, potatoes, or bread. The short answer is no: mushrooms are not a carbohydrate food in the everyday nutrition sense. They are a low-carb vegetable-like food with protein, fiber, and micronutrients.
How many carbs are in mushrooms?
Typical raw white mushrooms provide about 3.3 g carbohydrate and 1.0 g fiber per 100 g (3.5 oz). That works out to roughly 2.3 g net carbs per 100 g (3.5 oz), or about 1.6 g net carbs per 1 cup sliced (70 g / 2.5 oz). Values vary by variety, growing conditions, and whether the mushrooms are raw or cooked.
| Portion | Carbs | Fiber | Net carbs | Calories |
|---|---|---|---|---|
| White mushrooms, 100 g (3.5 oz) | 3.3 g | 1.0 g | 2.3 g | 22 kcal |
| White mushrooms, 1 cup sliced (70 g / 2.5 oz) | 2.3 g | 0.7 g | 1.6 g | 15 kcal |
| Portobello, 1 cup sliced (86 g / 3.0 oz) | 3.4 g | 1.1 g | 2.3 g | 19 kcal |
| Shiitake, 1 cup sliced (97 g / 3.4 oz) | 6.6 g | 2.4 g | 4.2 g | 33 kcal |
Bottom line: Mushrooms are not a carbohydrate food in the way rice or bread is; they are low-carb, high-water foods with useful protein and fiber.
Are mushrooms carbs or protein?
Mushrooms are neither a major carbohydrate source nor a high-protein food, but they lean low-carb. A 100 g (3.5 oz) serving of white mushrooms has about 3.1 g protein and 3.3 g carbohydrate. That means protein and carbohydrate are roughly similar by weight, while fat is very low at about 0.3 g.
This balance matters for meal planning. If you are counting carbs, mushrooms are easy to fit into a 20-30 g net-carb day. If you are counting protein, mushrooms add a small amount, not a complete replacement for eggs, fish, poultry, tofu, or legumes. They are best used as a volume food that adds flavor, texture, and micronutrients.
Are mushrooms keto friendly?
Yes, most mushrooms are keto friendly. A 1 cup sliced (70 g / 2.5 oz) portion of white mushrooms has about 1.6 g net carbs, which fits comfortably within strict keto targets. Shiitake and oyster mushrooms are slightly higher but still low compared with starchy foods.
Preparation is the main risk. Plain sautéed mushrooms in butter or olive oil stay low-carb. Breaded, stuffed, or teriyaki-glazed mushrooms can climb quickly because of flour, breadcrumbs, sugar, or sweet sauces. If you are tracking ketosis, count the whole recipe, not just the mushrooms.
What about fiber, glycemic index, and blood sugar?
Mushrooms contain fiber, especially beta-glucans in some varieties. Fiber slows digestion and supports fullness, but the amount in a single serving is modest. White mushrooms provide about 1.0 g fiber per 100 g (3.5 oz), while shiitake provide about 2.5 g per 100 g (3.5 oz).
Mushrooms do not have a widely established glycemic index because they contain very little available carbohydrate. For practical purposes, plain mushrooms have a low glycemic impact. People with diabetes should still count total carbs from the full meal, including sauces, grains, and sides.
Which mushrooms are lowest in carbs?
White button, cremini, and portobello are among the lowest-carb common mushrooms. Per 100 g (3.5 oz), they generally land around 3-4 g total carbs. Oyster and enoki are a little higher, often 6-8 g total carbs per 100 g (3.5 oz), but still low compared with rice, pasta, or potatoes.
| Mushroom | Carbs per 100 g (3.5 oz) | Net carbs per 100 g (3.5 oz) | Best use |
|---|---|---|---|
| White button | 3.3 g | 2.3 g | Sliced raw, sautéed, soups |
| Cremini | 4.3 g | 3.3 g | Roasting, pasta dishes |
| Portobello | 3.9 g | 2.6 g | Grilling, burger-style caps |
| Shiitake | 6.8 g | 4.3 g | Stir-fries, broths |
| Oyster | 6.1 g | 3.8 g | Quick sauté, soups |
| Enoki | 7.8 g | 5.1 g | Salads, soups, hot pot |
Does cooking change the carb count?
Cooking does not create carbohydrate in plain mushrooms, but it changes water content. A 100 g (3.5 oz) serving of cooked mushrooms may have a higher carb concentration by weight because water evaporates. The total carbs in the pan stay about the same unless you add ingredients.
Grilling, roasting, and sautéing are low-carb methods. Watch out for marinades with honey, sugar, or sweetened soy sauce. Stuffing with breadcrumbs or rice adds starch. If you need a low-carb binder, use cheese, eggs, or almond flour in place of breadcrumbs.
Practical portions for US and Canadian kitchens
Use kitchen-friendly portions: 1 cup sliced raw white mushrooms is about 70 g (2.5 oz); 1/2 cup sliced is about 35 g (1.2 oz); 4 oz raw mushrooms is about 113 g and roughly 1.5 cups sliced. A standard 8 oz package is about 227 g and about 3 cups sliced.
For meal planning, aim for 1-2 cups sliced (70-140 g / 2.5-5 oz) per serving. That amount adds volume and flavor without pushing most meals above low-carb targets. If you are tracking glucose, pair mushrooms with protein and fiber-rich foods rather than refined starch.
How people use mushrooms in low-carb eating
Community insightVictura community insights are not medical evidence. They are patterns from anonymized meal logs and editorial synthesis. They show how real people use mushrooms and where questions tend to come up.
What people ask most
The most common question is whether mushrooms count as a carb. In practice, users often treat mushrooms as a free vegetable, then wonder why a restaurant meal still spikes their carb total. The mushrooms are rarely the issue. Sauces, rice, noodles, breading, and sugary glazes usually explain the difference.
Another common pattern is confusion between total carbs and net carbs. A 1 cup sliced (70 g / 2.5 oz) portion of white mushrooms has about 2.3 g total carbs and 1.6 g net carbs. That is small, but it is not zero. People following strict keto often log mushrooms anyway so their daily total stays accurate.
How people fit mushrooms into low-carb meals
Victura logs show mushrooms used most often in eggs, stir-fries, soups, and sheet-pan dinners. They are popular because they add bulk and umami without a large carb load. A practical pattern is to use 1-2 cups sliced (70-140 g / 2.5-5 oz) per person and keep the rest of the plate protein-focused.
- Breakfast: Sauté 1 cup sliced mushrooms (70 g / 2.5 oz) with eggs and spinach.
- Lunch: Add 1/2 cup sliced mushrooms (35 g / 1.2 oz) to a salad or grain bowl.
- Dinner: Roast 4 oz mushrooms (113 g) with chicken or fish and non-starchy vegetables.
- Snack: Use mushroom caps as low-carb bases for tuna, egg, or cheese filling.
Cooking and portion tips
The biggest community mistake is assuming mushroom means low-carb no matter what. Breaded mushroom bites, cream-filled stuffed caps, and teriyaki mushrooms can carry significant carbs. Check the full recipe and count added flour, breadcrumbs, sugar, and sweet sauces.
Mushrooms also shrink when cooked. Raw 1 cup sliced (70 g / 2.5 oz) may look like a small portion, but it cooks down quickly. If mushrooms are the main vegetable, start with 1.5-2 cups sliced (105-140 g / 3.7-5 oz) per person. If they are a garnish, 1/2 cup (35 g / 1.2 oz) is enough.
For meal prep, roast a tray of mushrooms and store them for 3-4 days. Reheat gently to avoid a rubbery texture. Add fresh herbs or vinegar at the end for flavor without sugar. People watching blood sugar should focus on the whole plate, not just the mushroom portion.
References
Frequently asked questions
People also ask
Are mushrooms considered a carbohydrate food?
No. Mushrooms contain some carbohydrate, but they are mostly water and are low in carbs compared with grains and starchy vegetables. A 100 g (3.5 oz) serving of white mushrooms has about 3.3 g carbs.
How many carbs are in 100g of mushrooms?
For raw white mushrooms, about 3.3 g total carbs, including 1.0 g fiber, or about 2.3 g net carbs per 100 g (3.5 oz). Other varieties range from roughly 3 g to 8 g total carbs per 100 g (3.5 oz).
Are mushrooms keto friendly?
Yes, most are. One cup sliced raw white mushrooms (70 g / 2.5 oz) has about 1.6 g net carbs. Keep breading and sugary sauces off the plate if you are tracking strict keto.
Do mushrooms have more carbs or protein?
In white mushrooms, carbs and protein are close: about 3.3 g carbs and 3.1 g protein per 100 g (3.5 oz). They are not a high-protein food, but they are not a high-carb food either.
Are mushrooms low FODMAP and low carb?
They are low carb. Low FODMAP depends on portion and type; common mushrooms can be higher in FODMAPs in larger servings, so people with IBS should test tolerance and follow professional guidance.
Does cooking mushrooms change their carb content?
Plain cooking does not add carbohydrate, but water loss concentrates nutrients by weight. Added breading, flour, sugar, or sweet sauces increase carbs.
What is the glycemic index of mushrooms?
A single glycemic index value is not widely established because mushrooms are very low in available carbohydrate. For practical purposes, plain mushrooms have a low glycemic impact.
Can diabetics eat mushrooms without spiking blood sugar?
Plain mushrooms contain little available carbohydrate, so they are unlikely to cause a sharp rise on their own. The whole meal matters, including sauces and starches. People with diabetes should follow their care plan and monitor glucose as advised.
How many net carbs are in one mushroom?
A single medium white mushroom (about 18 g / 0.6 oz) has roughly 0.6 g total carbs and 0.4 g net carbs. Because portions are small, mushrooms rarely move daily carb totals much on their own.
Are mushrooms a good carb source for energy?
No. Mushrooms are low in available carbohydrate, so they are not a meaningful energy-carb source like rice, oats, or potatoes. They are better used for volume, fiber, flavor, and micronutrients alongside a protein and a planned carb portion.
Can I eat mushrooms every day on a low-carb diet?
Yes, plain mushrooms fit daily low-carb eating for most people. Rotate varieties, keep added breading and sweet sauces minimal, and count the whole recipe. Anyone with a medical condition should follow their care plan and professional guidance.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 7
- Last updated
- Nov 8, 2026
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