Shiitake Mushroom Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
—
per source
Glycemic load
1
Low GL
This food's glycemic index is —, which is Low GI.
Shiitake mushrooms are one of the best foods for blood sugar management due to their very low carbohydrate content and high fiber. They have essentially no glycemic impact in normal serving sizes. This is general nutrition information, not medical advice — people with diabetes should confirm 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
Shiitake mushrooms have a negligible glycemic index due to very low carb content — excellent for blood sugar.
One cup of cooked shiitake mushrooms provides 100% of the daily value for copper.
Shiitake mushrooms are one of the few natural food sources of vitamin D when exposed to UV light during growth.
What's actually inside
Per 100 g, with your typical serving noted as 100 g (about 1 cup, cooked). The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
6.8g
Net carbs
4.3g
total carbs minus fiber
Fiber
2.5g
slows the glucose rise
- Sugars
- 2.4g
- Protein
- 2.2g
- Calories
- 34kcal
Notable nutrients
- Copper0.9 mg (100% DV)
- Selenium5.7 mcg
- Vitamin B5 (Pantothenic Acid)1.5 mg
- Vitamin D0.4 mcg
- Zinc1.0 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 for blood sugar — very low carb, negligible glycemic impact
Shiitake mushrooms are one of the best foods for blood sugar management due to their very low carbohydrate content and high fiber. They have essentially no glycemic impact in normal serving sizes. This is general nutrition information, not medical advice — people with diabetes should confirm with their care team.
Portion guidance
Shiitake mushrooms are so low in carbs that portion size is rarely a concern for blood sugar. A full cup of cooked shiitakes contains roughly 4 g of net carbs and a glycemic load of 1, which is negligible. You can eat generous portions without worrying about blood sugar spikes.
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
Little effectSautéing shiitakes in oil adds fat but does not significantly change their glycemic impact. The fat may slightly slow digestion, which is beneficial for blood sugar.
Drying and rehydrating
Little effectDried shiitakes have a similar carb profile per gram after rehydration. The drying process concentrates nutrients but does not meaningfully affect GI.
Adding soy sauce or sweeteners
Raises GICommon Asian preparations with added sugar, honey, or sweet sauces will raise the glycemic impact of the overall dish, though the mushrooms themselves remain low GI.
Pairing tip
Shiitake mushrooms pair well with protein-rich foods like chicken, beef, tofu, or eggs, creating a balanced meal with minimal glycemic impact. Their savory umami flavor also complements non-starchy vegetables like bok choy, broccoli, or bell peppers. Avoid heavy sweet sauces if glycemic control is a priority.
Why GI numbers vary
Shiitake mushrooms are not typically tested in GI databases because their carb content is so low that GI is essentially not applicable. The small amount of carbohydrate they contain comes largely from fiber and polysaccharides (including beta-glucans), which have minimal impact on blood sugar. We classify them as low GI based on their nutritional composition rather than formal GI testing.
Not medical advice. This page is general nutrition information about Shiitake 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
Shiitake mushrooms are not assigned a formal GI value because their carbohydrate content is very low — about 7 g per 100 g, with much of that being fiber. For practical purposes, their glycemic impact is negligible. They are considered a low-GI food and are excellent for blood sugar management.
Yes, shiitake mushrooms are excellent for people with diabetes. They are very low in carbohydrates and calories while providing fiber, protein, and important nutrients like copper and selenium. They have essentially no effect on blood sugar in normal serving sizes and can be used freely in meals. This is general nutrition information, not medical advice — people with diabetes should confirm with their care team.
Cooked shiitake mushrooms contain about 7 g of total carbs per 100 g, with roughly 2.5 g of that being fiber. This leaves about 4.5 g of net carbs per 100 g serving. A typical serving of 1/2 cup (about 50 g) contains roughly 2 g of net carbs.
Yes, shiitake mushrooms are keto-friendly. With about 4.5 g of net carbs per 100 g, they fit easily into a ketogenic diet. A full cup of cooked shiitakes uses only about 4-5 g of net carbs, leaving plenty of room for other low-carb foods throughout the day.
Shiitake mushrooms are rich in beta-glucans, a type of soluble fiber that may support immune function and heart health. They are one of the few non-animal sources of vitamin D (when exposed to UV light). They also provide copper, selenium, and B vitamins. These benefits are in addition to their excellent blood sugar profile.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026