Button Mushroom Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
0.3
Low GL
This food's glycemic index is 15, which is Low GI.
Button mushrooms are among the best vegetables for blood sugar management. Their carbohydrate content is so low that they have virtually no glycemic effect. They also provide selenium, copper, and B vitamins. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Button mushrooms have a GI of approximately 15 — among the lowest of all commonly eaten vegetables.
One cup of raw button mushroom pieces contains only 2.3 g net carbs and about 22 calories.
Mushrooms are the only non-animal food source of vitamin D when exposed to UV light during growth.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (96 g), raw pieces. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
3.3g
Net carbs
2.3g
total carbs minus fiber
Fiber
1g
slows the glucose rise
- Sugars
- 2g
- Protein
- 3.1g
- Calories
- 22kcal
Notable nutrients
- Vitamin D (UV-exposed)7.0 IU
- Selenium9.0 mcg
- Copper0.3 mg
- Potassium318 mg
- Niacin (B3)3.6 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice — very low carb, negligible blood sugar impact
Button mushrooms are among the best vegetables for blood sugar management. Their carbohydrate content is so low that they have virtually no glycemic effect. They also provide selenium, copper, and B vitamins. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
Portion size is essentially unrestricted for button mushrooms in the context of blood sugar. A full cup (96 g) contains only about 2.3 g net carbs and a glycemic load below 1. Even consuming several cups in a meal would have minimal glycemic impact. Most concerns would come from added fats or sauces, not the mushrooms themselves.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Sautéing in oil or butter
Little effectCooking mushrooms in fat does not meaningfully change their GI or GL, though it adds calories. The mushrooms themselves remain very low carb regardless of cooking method.
Roasting or grilling
Little effectDry-heat cooking methods like roasting concentrate the mushrooms slightly by reducing water content, but the total carbohydrate per serving remains negligible. The GI stays very low.
Adding to soups or stews
Little effectMushrooms in liquid-based dishes retain their low GI profile. They absorb some broth but do not meaningfully change their glycemic effect. The overall meal GI depends on other ingredients.
Stuffing with breadcrumbs or cheese
Raises GIStuffed mushroom preparations add significant carbs from breadcrumbs, rice, or starchy fillings. The mushrooms themselves stay low GI, but the overall dish may become moderate or high GI depending on the stuffing.
Pairing tip
Button mushrooms pair well with any protein (chicken, beef, eggs, tofu) and non-starchy vegetables without raising the meal's glycemic load. They are an excellent addition to omelets, stir-fries, salads, and low-carb soups. Avoid cream-heavy sauces or breaded preparations if glycemic control is a priority.
Why GI numbers vary
The GI of button mushrooms is consistently reported as very low — around 15 — across available data. Because mushrooms contain so few carbohydrates, their GI is inherently low regardless of variety or preparation. The small variation that exists (10–20 range) is clinically insignificant. We report 15 as a representative value based on published data from the University of Sydney GI Database.
Not medical advice. This page is general nutrition information about Button Mushroom. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Button mushrooms have a very low glycemic index of approximately 15. This is because they contain very little carbohydrate — only about 3.3 g total carbs per 100 g, with 1 g of fiber. Their GI is so low that it is essentially negligible for blood sugar management. This makes them one of the safest vegetables for anyone monitoring their glucose levels.
Yes, button mushrooms are excellent for people with diabetes. They have minimal carbohydrate content, a very low GI, and a glycemic load below 1 per cup. They also provide selenium, copper, and B vitamins without affecting blood sugar. They can be eaten freely as part of a diabetes-friendly diet. This is general nutrition information — individuals should consult their care team for personalized advice.
Cooking does not meaningfully raise the GI of button mushrooms. Unlike starchy vegetables where cooking gelatinizes starch and increases GI, mushrooms contain very little starch. Their carbohydrate content is primarily in the form of chitin (fiber) and small amounts of sugar. Sautéed, roasted, or grilled mushrooms remain very low GI.
Absolutely. Button mushrooms fit perfectly into a ketogenic diet. With only about 2.3 g net carbs per cup, they are a low-carb vegetable that can be used generously in keto recipes. They add umami flavor, texture, and nutrients like selenium and copper without threatening ketosis.
Button mushrooms are a good source of selenium (an antioxidant mineral), copper (important for red blood cell formation), and several B vitamins including niacin and pantothenic acid. If exposed to UV light during growth, they also provide vitamin D. They contain about 3 g of protein per cup, which is notable for a vegetable.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026