Is Shiitake Mushroom Keto?

Other Vegetable
Shiitake Mushroom sticker illustration
KETO VERDICTMODERATE

Shiitakes can fit keto in measured portions. At ~4.3g net carbs per 100g, they’re a bit higher than button/portobello but offer big umami, so small amounts flavor a whole dish.

Shiitakes can fit keto in measured portions. At ~4.3g net carbs per 100g, they’re a bit higher than button/portobello but offer big umami, so small amounts flavor a whole dish.

  • Net carbs (100g)4.3g
  • Protein (100g)2.2g
  • Fat (100g)0.5g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
4.3g
Total Carbs
6.8g
Fiber
2.5g
Protein
2.2g
Fat
0.5g
Calories
34

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate net carbs (~4.3g/100g) can fit a low-carb day with portion control
  • Intense umami lets you use less to season high-fat/protein meals
  • Decent fiber helps temper glycemic impact
  • Nutrient-dense whole food with beneficial compounds
  • Best as a flavor enhancer or side, not the main carb source

HEALTH BENEFITS

  • Contains lentinan and other beta-glucans that may support immune function
  • Rich in B vitamins (especially B5) for energy metabolism
  • Good source of copper for iron transport and enzymatic activity
  • Eritadenine may support healthy cholesterol metabolism
  • Can provide vitamin D when dried and exposed to sunlight

PREPARATION SUGGESTIONS

SAUTÉED

Remove stems, slice caps, and sauté in butter with garlic and a touch of soy-sauce or tamari. Spoon over steak or an omelet.

ASIAN STIR-FRY

Stir-fry in sesame-oil with bok-choy and green-onion. Finish with soy-sauce and serve alongside chicken-thighs or beef.

MUSHROOM BROTH

Simmer dried shiitakes 20–30 min for a deep, umami broth; use as a keto base for soups and pan sauces.

GRILLED SHIITAKES

Brush caps with sesame-oil, grill to tender, and drizzle with soy-sauce; top with sliced green-onion.

CREAMY SHIITAKE SAUCE

Sauté, then add heavy-cream and parmesan-cheese. Serve over zucchini-noodles or grilled chicken.

DRIED SHIITAKE POWDER

Grind dried shiitakes to a powder and use as a low-carb umami seasoning for meats, veg, and soups.

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