Is Portobello Mushroom Keto?

Other Vegetable
Portobello Mushroom sticker illustration
KETO VERDICTYES

Portobellos are a keto-friendly veggie: ~2.6g net carbs per 100g with a meaty texture and rich umami. Their large caps sub in for burger buns or mini pizza bases—just add healthy fats (olive oil, butter, cheese) to hit keto macros.

Portobellos are a keto-friendly veggie: ~2.6g net carbs per 100g with a meaty texture and rich umami. Their large caps sub in for burger buns or mini pizza bases—just add healthy fats (olive oil, butter, cheese) to hit keto macros.

  • Net carbs (100g)2.6g
  • Protein (100g)2.1g
  • Fat (100g)0.4g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
2.6g
Total Carbs
3.9g
Fiber
1.3g
Protein
2.1g
Fat
0.4g
Calories
22

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Very low net carbs (~2.6g/100g) fit easily into daily limits
  • Hearty, meaty texture increases meal satisfaction without carbs
  • Large caps work as bun or mini pizza crust substitutes
  • Deep umami flavor reduces need for sugary sauces
  • Low calorie density allows generous portions within targets

HEALTH BENEFITS

  • B vitamins (riboflavin, niacin) support energy metabolism
  • Provides selenium for antioxidant and thyroid support
  • Contains ergothioneine, a unique antioxidant found in mushrooms
  • Can provide vitamin D if UV-exposed
  • Beta-glucans may support immune function
  • Potassium helps maintain healthy blood pressure

PREPARATION SUGGESTIONS

PORTOBELLO BURGER BUNS

Remove stems (and gills if desired), brush with olive oil, and grill until tender. Use as a bun swap with your favorite keto toppings.

GRILLED PORTOBELLO STEAKS

Marinate in olive oil, garlic, and red wine vinegar (or a small splash of balsamic), then grill 4–5 minutes per side. Finish with butter.

STUFFED PORTOBELLOS

Fill caps with spinach, cream cheese, sausage, and parmesan; bake at 375°F for ~25 minutes.

PORTOBELLO PIZZA

Scoop gills if needed, top with marinara, mozzarella, and toppings; bake until cheese melts for a low-carb pizza alternative.

ROASTED

Quarter caps; toss with olive oil, garlic, and herbs; roast at 400°F for 20–25 minutes until caramelized.

PORTOBELLO FAJITAS

Slice and sauté with bell peppers and onions; season with fajita spices and serve in lettuce wraps with sour cream and cheese.

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