Cremini Mushroom Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
0
Low GL
This food's glycemic index is 15, which is Low GI.
Cremini mushrooms are an excellent food for people with diabetes. They contain very few digestible carbohydrates and have essentially no glycemic impact. They provide B vitamins, selenium, and copper without affecting blood sugar. This is general nutrition information, not medical advice — people with diabetes should confirm their 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
Cremini mushrooms have an estimated GI of about 15 — among the lowest of all foods, due to minimal digestible carbohydrate.
One cup of raw cremini mushrooms contains only 22 calories and 3.3 g of total carbohydrate, most of which is fiber.
Cremini mushrooms are a good source of selenium, providing about 17% of the daily value per cup.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (100 g), whole, raw. 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
- 1.7g
- Protein
- 3.1g
- Calories
- 22kcal
Notable nutrients
- Selenium9.3 mcg
- Riboflavin (Vitamin B2)0.1 mg
- Niacin (Vitamin B3)3.6 mg
- Copper0.3 mg
- Pantothenic Acid (Vitamin B5)1.5 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
Cremini mushrooms are an excellent food for people with diabetes. They contain very few digestible carbohydrates and have essentially no glycemic impact. They provide B vitamins, selenium, and copper without affecting blood sugar. This is general nutrition information, not medical advice — people with diabetes should confirm their dietary choices with their care team.
Portion guidance
There is no meaningful carb restriction for cremini mushrooms. A full cup (100 g) contains only about 2.3 g of net carbs and has a glycemic load of essentially zero. They can be eaten liberally as a non-starchy vegetable substitute in meals, added to omelets, stir-fries, salads, or as a low-carb pizza topping.
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 cremini mushrooms in fat does not change their glycemic impact because the carb content is unchanged. The added fat may slightly slow gastric emptying, which is neutral to beneficial for blood sugar management.
Roasting or grilling
Little effectDry-heat cooking methods like roasting or grilling concentrate flavor and reduce water content but do not meaningfully alter the carbohydrate composition or glycemic effect of cremini mushrooms.
Adding to soups or stews
Little effectSimmering cremini mushrooms in liquid does not change their GI or GL. The mushrooms absorb some liquid but their carb content remains negligible.
Pairing tip
Cremini mushrooms pair well with protein-rich foods like eggs, chicken, beef, or tofu, and with non-starchy vegetables such as spinach, bell peppers, and onions. They can be used as a low-carb substitute for higher-GI ingredients in many dishes. Avoid pairing them with heavy cream sauces or breading, which add carbs and fat that change the meal's overall glycemic profile.
Why GI numbers vary
GI values for mushrooms are rarely studied because they contain so few digestible carbohydrates that the glycemic index is essentially not applicable. The value of approximately 15 is an estimate based on the minimal carb content and the fact that the small amount of carb present is mostly fiber and sugar alcohols, which have little glycemic effect. Different mushroom varieties (white button, cremini, portobello) are nutritionally similar and all have negligible GI.
Not medical advice. This page is general nutrition information about Cremini 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
Cremini mushrooms have a very low glycemic index, estimated at around 15. Because they contain only about 2.3 g of net carbs per cup, their GI is practically irrelevant — the small amount of carbohydrate present is mostly fiber and has minimal effect on blood sugar. Mushrooms are among the lowest-GI foods available.
Yes, cremini mushrooms are an excellent food for people with diabetes. They are very low in carbohydrates and have no meaningful glycemic impact. They provide important nutrients like selenium, copper, and B vitamins without raising blood sugar. They can be used freely as a non-starchy vegetable in meals. This is general nutrition information — people with diabetes should discuss their diet with their care team.
Cremini mushrooms and white button mushrooms are essentially identical in nutritional composition and glycemic impact. Both are the same species (Agaricus bisporus) at different maturity stages — cremini are the brown, slightly more mature version. Both contain about 2–3 g of net carbs per cup and have negligible GI. Portobello mushrooms are the fully mature version and are similarly low-GI.
Absolutely. Cremini mushrooms are ideal for keto and low-carb diets. A full cup contains only about 2.3 g of net carbs, which fits easily into even strict keto macros (under 20 g net carbs per day). They add texture, umami flavor, and nutrients without using up a significant portion of your carb budget.
No, cooking cremini mushrooms does not meaningfully change their glycemic effect. Sautéing, roasting, grilling, or simmering may concentrate or dilute nutrients slightly, but the total carbohydrate content remains negligible. The only way cooking would increase glycemic impact is if you add high-carb ingredients like breading, flour, or sugary sauces.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026