Carbs in Mushrooms: Are They Too High for a Carnivore Diet?

A Carnivore Diet excludes carbohydrates (plant-based foods) and focuses only on animal-based foods, like meat, fish, eggs, and sometimes dairy. Mushrooms sit in a weird middle ground: they are not animals, but not quite vegetables either. Mushrooms are not carb-free, and there are carbs in mushrooms, but are they too much for a Carnivore Diet? Let’s learn all about carbohydrates in mushrooms and decide if it is a good fit for Carnivore or not.

Are Mushrooms Vegetables, Fruits, or Plants?

Many people ask whether mushrooms are vegetables because cooking books, grocery stores, and diet guides treat them that way. Technically, they are none of those in the strict scientific sense.

Mushrooms belong to the Fungi kingdom. They are more closely related to animals in some biochemical ways than to plants because they don’t photosynthesize, have chitin in cell walls, etc.

• So, are mushrooms vegetables? In culinary and dietary contexts, many consider them vegetables, but botanically, no, they are edible fungi.
• Is a mushroom a plant? No, they are their own kingdom.
• Is a mushroom a fruit? No, fruit is a plant organ containing seeds, but mushrooms reproduce via spores, not seeds, so they are not considered fruits in botanical usage.

Wait, why should we even care about this? Well, if you are following a zero-carb Carnivore Diet, it matters because the diet excludes foods that are not animal-based.

But individuals on a relaxed Carnivore, Low-Carb Diet, or Keto Diet care more about macros, effects, and personal goals, not where a food comes from.

Learn More: Carbs in Sunflower Seeds: Are They Low Enough for Carnivore?

Carbs in Mushrooms: Raw vs. Cooked

Carbs in mushroom are generally low, especially when raw. For example, one cup (70-100 g) of raw white mushrooms has about 2-3 grams of total carbohydrates, including fiber.

However, after cooking, things change a bit because the water content of mushrooms is reduced, or other ingredients like oil or sauces are added.

A 100 g serving of cooked mushrooms, without heavy sauces, can have about 4-5 grams of carbohydrates. The table below shows average carbohydrate values (total carbs and net carbs) for common mushroom types, raw and cooked [1]:

Learn More: Is Avocado Oil a Seed Oil? Can I Use It on a Carnivore Diet?

So:

• Raw mushrooms are very low in carbs, but cooked mushrooms have more carbs due to the loss of water.
• Different species vary. Shiitake mushrooms have more carbohydrates than white button or oyster mushrooms.
• Net carbs (total minus fiber /non-digestible carbs) matter, especially for those on Low-Carb and Keto diets.

But carbohydrates are not the only macros that matter. We should also consider calories, protein, and fat, especially if we are following a Carnivore Diet.

Learn More: 30-Day Carnivore Diet Meal Plan PDF Free Download

Calories, Protein, and Macros of Mushrooms

To decide whether carbs in mushrooms are too high, you must also see what you get in return: protein, calories, and other nutrients. The table below shows the average macros per ~ 100 g of common types of raw and cooked mushrooms:

As the table shows:

• Mushrooms provide some protein (~2-3 g per 100 g), but it is not much compared to meat/animal sources.
• Mushroom calories are very low, especially raw, meaning you can eat a lot of mushrooms without gaining high calories.
• Mushrooms are low in fat, even when cooked, unless oils or sauces are added.

This means mushrooms in themselves do not imbalance your macros if you use them carefully, especially in diets that allow small non-animal foods or cheat days.

Learn More: Is Olive Oil a Seed Oil? Can I Use Olive Oil on Carnivore?

Mushrooms in Keto vs. Carnivore Diets

Keto and Carnivore diets are different stages of the Primal Diet, which aims to improve health by reducing carbohydrates. The Primal Diet includes three main stages: Low-Carb, Keto, and Carnivore.

The main difference between these stages is the amount of carbs allowed. The first stage (Low-Carb Diet) allows the most carbs among the three stages because it is to help you learn how to reduce carbohydrates by choosing low-carb foods.

Mushrooms in the Keto Diet

You can consume mushrooms on a Low-Carb Diet, but it is good to do portion control and monitor the number of carbohydrates you consume each day.

Mushrooms in Keto

The Keto Diet reduces carbohydrates more than Low-Carb and helps your body get fat-adapted and induce ketosis. It usually allows up to 20-30 g of net carbs/day, depending on your metabolic flexibility and health status.

Raw or moderately cooked mushrooms easily fit within this diet, especially in small portions. They are even recommended in Keto resources as good low-carb vegetables/ fungi.

Learn More: Easy Low Carb Dinner Ideas with Recipes for Keto & Carnivore

Mushrooms in the Carnivore Diet

A Strict or Zero-Carb Carnivore Diet keeps the carbohydrates less than 5 g daily. So, at this stage, no mushrooms are allowed, and you can only consume animal products (meat, fish, eggs, etc.) to maximize health benefits.
So, choosing to include mushrooms in your diet depends on the daily macros you should consume based on your metabolic flexibility.

You can consult Carnivore Doctors to get personalized advice or use this free Carnivore Diet Macro Calculator to find the right balance of macronutrients based on your age, gender, and activity level.

You can also consider the points in the following table:

Learn More: 30-Day Carnivore Diet Meal Plan PDF (Downloadable File)

The bottom line is that by avoiding mushrooms on a Carnivore Diet, you won’t lose much because you can gain enough nutrients from animal-based sources.

However, if you are on a Low-Carb or Keto Diet, where some carbohydrates are allowed, mushrooms can offer some health benefits, but there are also downsides to consider.

Learn More: 10 Low Calorie Lunch Ideas to Lose Weight on Carnivore Diet

Health Benefits and Downsides of Mushrooms

Mushrooms are more than just macros. They contain many beneficial compounds, but also some things to be aware of.

Health Benefits

• Mushrooms are rich in selenium, copper, potassium, B vitamins, especially B2, B3, B5, and sometimes vitamin D, especially wild mushrooms or mushrooms exposed to UV light [2] [3].
• Mushrooms contain Ergothioneine, glutathione, and other compounds that can help reduce oxidative stress [4] [5] [6].
• Mushrooms are low in calories and fat. So, if you are trying to lose weight, mushrooms can make you feel full without much caloric impact [7] [8] [9].
• Mushrooms contain fiber and can help those who need fiber to fix certain digestive issues [10] [11].

Learn More: 20+ High Protein Low Carb Snacks for Keto and Carnivore Diet

Possible Downsides /Risks

• Digestive Sensitivity: Some people find mushrooms hard to digest, especially raw or in large quantities. Fungal cell walls, like chitin, can be difficult to digest [12].
• Anti-nutrients /Contaminants: Mushrooms, especially wild varieties, can contain heavy metals, pesticide residues, or fungal toxins [13] [14].
• Consuming mushrooms and other carbohydrates can cause flare-ups, especially in people with autoimmune or gut sensitivity [15].

Are Carbs in Mushrooms Too High for a Carnivore Diet?

Yes, carbs in mushrooms are too high for those doing a zero-carb Carnivore Diet. But if you are new to a low-carb lifestyle and are following a Low-Carb or Keto Diet, you can consume mushrooms in moderation.

Please remember that large portions of mushrooms can negatively impact ketosis and low-carb diet goals.

Learn More: 30 High Protein Low Carb Lunch Ideas for Keto and Carnivore

FAQs

Let’s find answers to the most frequently asked questions about carbs in mushrooms.

How Many Carbs Are in Mushrooms?

Raw white button mushrooms have 3-4 g total carbs per 100 g. Cooked mushrooms have slightly more carbs, 4-5 g per 100 g, with lower net carbs.

Do Mushrooms Have Protein?

Yes, raw white mushroom protein per 100g is about 2-3 g.

What Are Calories in Mushrooms?

Raw mushrooms contain 20-25 kcal per 100 g for white button, rising to 45-60 kcal when cooked (plain).

Are Mushrooms High in Carbs?

No, unless you eat large volumes, mushrooms are low enough in carbohydrates that they do not disrupt ketosis or low-carb macros.

Can Mushrooms Fit into a Carnivore Diet?

It depends on the variation of the diet you are following. No, if you are on a zero-carb Carnivore, but yes on Low-Carb or Keto diets.