White Mushroom Glycemic Index
White button mushrooms are very low-carb, low-calorie vegetables with a very low GI and essentially zero glycemic load, so they have negligible impact on blood sugar and add volume and flavor to meals.
Back to GI ChartOverview
White button mushrooms are the familiar small, pale mushrooms sold in most grocery stores and used in everything from salads and omelets to stir-fries, soups, and pasta dishes. They are technically a type of fungus rather than a vegetable, but nutritionally they behave like a very low-carb, low-calorie non-starchy vegetable. With a glycemic index around 15 and virtually zero glycemic load at typical serving sizes, white mushrooms contribute almost no rise in blood glucose, even when eaten in generous portions. Most of their weight comes from water, with modest amounts of fiber, protein, B vitamins, and minerals such as selenium and potassium. Because they absorb flavors well and develop a savory, umami taste when cooked, they are often used to stretch meat in recipes or to make plant-forward dishes feel heartier without adding starch. For people living with diabetes, prediabetes, or insulin resistance, white mushrooms are an easy ingredient to lean on when building meals: they help replace some refined carbs or fatty meats with bulk and flavor that barely affects blood sugar.
Minimize the insulin impact of White Mushroom
The Feel Great System helps optimize your blood sugar response naturally.
Nutrition Facts for White Mushroom
Per serving: 1 cup (70g)
Macronutrients
Expanded Analysis
Digestion Rate
Because white mushrooms contain very little starch or simple sugar and are mostly water and fiber, there is minimal carbohydrate available to be turned into glucose. Their cell walls give them a slightly chewy texture that further slows digestion, especially when they are lightly cooked rather than over-softened. As a result, the small amount of carbohydrate they provide enters the bloodstream gradually, and in realistic portions the effect on blood sugar is so small that it is usually overshadowed by the rice, pasta, or bread served alongside them.
Satiety Effects
White mushrooms are not high in calories or protein, but they add bulk, texture, and savory flavor to meals, which can help you feel satisfied on fewer carbohydrates. When they replace some refined starch or fatty meat in stir-fries, pasta sauces, or omelets, the overall volume of food increases without a big jump in calories or glycemic load. This extra volume and chewiness can support better portion control and reduce the tendency to overfill the plate with high-GI foods.
Energy Density
At roughly 15 calories per cup raw, white mushrooms are a very low-energy-density food. Most of their mass is water, with small amounts of fiber and protein and almost no fat. Adding a large handful of mushrooms to dishes like scrambled eggs, stews, or grain bowls can lower the average calories per bite and dilute the impact of higher-calorie, higher-carb ingredients. For people working on weight and blood sugar management, this makes mushrooms a useful tool for creating meals that are filling but not heavy.
Traffic Light Summary
Better Blood Sugar Management for White Mushroom Lovers
If you enjoy these foods but worry about their metabolic impact, the Feel Great System can help you maintain healthy levels without giving up what you love.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
The Science Behind the Glycemic Index
How GI Was Measured
Glycemic index values for mushrooms are determined using the same standard method used for other foods: volunteers consume a portion that provides 50 grams of available carbohydrate, and their two-hour blood glucose response is compared with the response to pure glucose. Because white mushrooms contain so little digestible carbohydrate, reaching 50 grams would require eating an unrealistic amount, so published GI values are typically extrapolated from smaller portions or compiled from meals where mushrooms contribute only a tiny fraction of the carbohydrate load.
Why This Food Has This GI
White mushrooms have a very low GI primarily because they provide almost no digestible carbohydrate and a relatively high proportion of water and fiber for their weight. The little carbohydrate they contain is slowly absorbed, and the total amount is too small to cause a noticeable blood sugar rise in most people. In mixed dishes, sauces, oils, and starches such as rice, bread, or pasta have a far greater effect on post-meal glucose than the mushrooms themselves.
Factors Affecting GI
- Cooking method: sautéing, roasting, or boiling does not significantly change GI because carbohydrate content remains very low.
- Portion size and food combinations: the overall glycemic impact of a mushroom dish is driven mostly by any rice, bread, pasta, or sweet sauces served with it.
- Added ingredients: creamy sauces, oils, or cheese change calories and fat more than GI, while sugary glazes can raise the glycemic load of the meal even though mushrooms themselves stay low-GI.
Blood Sugar Impact
Short-Term Effects
In the short term, white mushrooms have virtually no direct effect on blood sugar because they contain so little digestible carbohydrate. When they are added to stir-fries, omelets, soups, or salads, any rise in glucose observed after the meal is almost entirely due to the accompanying foods, such as bread, rice, pasta, or sweet sauces. For someone counting carbohydrates or adjusting rapid-acting insulin, mushrooms can usually be treated like other non-starchy vegetables and not counted toward carb limits. Their main contribution is to increase the volume and fiber of the meal, which can help slow eating and make portions of higher-GI foods feel more satisfying without actually increasing the glycemic load.
Long-Term Effects
Over time, regularly using white mushrooms to replace more energy-dense, carbohydrate-heavy ingredients can support better weight management and more stable blood sugar patterns. Epidemiological research suggests that higher mushroom intake is associated with a modestly lower risk of developing type 2 diabetes and may relate to improved cardiometabolic markers. While mushrooms themselves will not dramatically change HbA1c on their own, building meals that emphasize vegetables and mushrooms instead of large servings of refined grains or fatty meats can contribute meaningfully to an overall diabetes-friendly eating pattern.
Insulin Response
Because white mushrooms provide very little carbohydrate, they require only a minimal insulin response. In mixed meals, the amount of insulin needed is driven by the starches and sugars on the plate rather than the mushrooms. For people using mealtime insulin, increasing the portion of mushrooms while slightly reducing the amount of rice, pasta, or bread can lower the required dose and make post-meal readings easier to control.
Second Meal Effect
White mushrooms have not been specifically studied for a second-meal effect, but their ability to add volume and fiber to meals can indirectly support smoother glucose responses later in the day. When mushrooms are used to build more filling, vegetable-rich lunches and dinners, people may rely less on refined carbohydrate snacks between meals, which helps reduce the roller-coaster pattern of repeated spikes. In this way, mushrooms act as a supportive ingredient within a broader pattern of steady, lower-GI eating.
Health Benefits
White button mushrooms offer a helpful mix of culinary and potential health benefits for people with and without diabetes. They bring savory umami flavor that can make lighter, vegetable-rich meals taste more satisfying, reducing the need for heavy sauces or large portions of meat. Nutritionally, they are low in calories and carbohydrates but provide small amounts of fiber, B vitamins, potassium, and selenium. Mushrooms also contain unique bioactive compounds, including certain polysaccharides and antioxidants, that are being studied for possible roles in immune support and cardiometabolic health. While much of this research is still emerging, routinely including white mushrooms as part of an overall plant-forward diet fits well with guidelines for blood sugar and heart health. Their ability to replace more energy-dense ingredients without sacrificing satisfaction makes them especially valuable in diabetes-friendly cooking.
Zero glycemic load
Because white mushrooms contribute only a gram or two of digestible carbohydrate per typical serving, their calculated glycemic load is effectively zero. This means they do not cause meaningful rises in blood sugar when eaten in realistic quantities, even as a large part of the plate.
View StudyVery low calories
White mushrooms provide very few calories for their volume, allowing them to increase meal size without adding much energy. Replacing some meat, cheese, or refined starch with mushrooms can reduce overall calorie density, which is helpful for weight management and, indirectly, for improving insulin sensitivity.
View StudyVersatile
Their mild flavor and ability to absorb seasonings make white mushrooms suitable for a wide variety of dishes, including breakfast scrambles, salads, sandwiches, stir-fries, and soups. This versatility makes it easier to incorporate them frequently and build more vegetable-forward, lower-carb meals.
View StudyContains selenium
White button mushrooms can be a meaningful source of selenium, an antioxidant trace mineral involved in thyroid function and protection against oxidative stress. Including them regularly can contribute to overall micronutrient intake as part of a balanced diet.
View StudyRisks & Precautions
Allergies
True allergy to white button mushrooms is uncommon but can occur, leading to symptoms such as itching, hives, or digestive upset after eating them. Anyone who suspects a mushroom allergy should seek medical advice and avoid further exposure until evaluated.
Overconsumption
For most people, even generous portions of white mushrooms are well tolerated, but very large amounts, especially if eaten raw, may cause digestive discomfort in sensitive individuals. The main concern is usually what mushrooms are cooked with, such as heavy cream sauces or large amounts of butter, which can add calories and saturated fat.
Medication Interactions
There are no well-documented direct drug interactions with white button mushrooms when consumed as food. People taking immunosuppressive medications should talk with their healthcare team before using concentrated mushroom supplements, but ordinary culinary amounts are generally regarded as safe.
Toxicity Warnings
Store-bought white mushrooms are safe when handled properly but should be kept refrigerated and used before they become slimy or develop an off smell. Foraged wild mushrooms should never be eaten unless identified by an expert, as toxic species can resemble edible varieties and cause severe poisoning.
Special Populations
Pregnancy
Cooked white mushrooms are generally considered safe during pregnancy as part of a balanced diet. As with other mushrooms, they should be thoroughly washed and cooked to reduce the risk of foodborne illness and to improve digestibility.
Kidney Issues
White mushrooms contain some potassium and phosphorus, so people with advanced kidney disease on strict mineral-restricted diets should consider them within their overall allowance. At typical serving sizes, they can usually be included, but individualized guidance from a renal dietitian is best.
Heart Conditions
White mushrooms themselves fit well into heart-healthy diets because they are low in sodium, fat, and cholesterol. However, dishes that feature mushrooms can become high in sodium or saturated fat if they are prepared with salty broths, processed meats, or rich sauces, so heart patients should pay attention to the full recipe.
Who Should Limit It
People with confirmed mushroom allergies or those who have experienced reactions to mushrooms in the past should avoid white mushrooms. Individuals on very restricted potassium or phosphorus diets may also need to limit portions, following guidance from their healthcare provider.
Portion Guidance
Recommended Serving
A common serving for people with diabetes is about 1 cup of sliced white mushrooms (around 70g), counted as a non-starchy vegetable with essentially zero glycemic load. Larger portions are usually fine as long as accompanying ingredients fit within the meal plan.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 0
- 100gGL: 0
Visual Examples
- A heaping handful of sliced mushrooms sautéed as a side dish.
- A full layer of mushroom slices covering the surface of a personal pizza.
- A soup bowl filled with broth and generous amounts of mushrooms and other vegetables.
Frequency of Consumption
White mushrooms can be eaten frequently, even daily, as part of mixed dishes or sides without concern for raising blood sugar. As always, overall meal balance and preparation methods matter more than the mushrooms themselves.
Impact of Preparation
Raw
Raw white mushrooms are sometimes added to salads or vegetable platters. They remain very low in carbohydrate either way, but cooking generally improves digestibility and flavor, making smaller amounts feel more satisfying.
Cooked
Sautéing or simmering white mushrooms softens their texture and concentrates their savory taste without adding carbohydrates. When cooked with modest amounts of oil and salt, they remain a very low-calorie, low-GI ingredient suitable for frequent use in diabetes-friendly meals.
Roasted
Roasting white mushrooms in the oven with a little oil and seasoning reduces moisture and intensifies flavor. Their glycemic impact remains negligible, so the main nutritional change is a slight increase in calorie density if extra oil is used.
Fried
Deep-frying mushrooms or cooking them in heavy batters adds fat and refined carbohydrate that can raise calorie density and alter the overall glycemic profile of the dish. For blood sugar and heart health, these richer preparations are best kept for occasional small portions.
Boiled
Boiling mushrooms in soups and stews releases some water-soluble nutrients into the broth, which is typically eaten as part of the meal. Their carbohydrate content remains very low, and they continue to function as a non-starchy vegetable.
Processed
Canned or jarred mushrooms can be convenient but may contain added salt or preservatives. Their carbohydrate content is still low, so they remain essentially non-starchy, but people with high blood pressure or kidney disease should check labels for sodium and choose reduced-salt versions when possible. Rinsing canned mushrooms before use and balancing them with fresh vegetables can further improve the overall health profile of meals that rely on these pantry staples.
Storage Effect on GI
Refrigerating or freezing white mushrooms does not meaningfully change their glycemic index or load. Proper storage simply preserves quality and safety so they can be enjoyed over several days or weeks.
Cooking Effect on Nutrients
Cooking slightly reduces some heat-sensitive vitamins but can improve the availability of certain antioxidants and makes mushrooms more palatable. Using gentle cooking methods with minimal added salt and fat helps preserve their nutritional benefits in diabetes-friendly dishes.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Stir-fries that combine white mushrooms with non-starchy vegetables and lean protein.
- Omelets or egg scrambles loaded with mushrooms and greens instead of breakfast potatoes or multiple slices of toast.
- Soups and stews where mushrooms replace some noodles, rice, or potatoes.
- Salads where sautéed or roasted mushrooms add substance in place of croutons or bacon.
Using white mushrooms to bulk up meals allows you to reduce portions of higher-GI starches like white rice, pasta, or bread without making the plate look sparse. This lowers the overall glycemic load of the meal and can help prevent large blood sugar spikes. Their umami flavor also makes vegetable-forward dishes more appealing, supporting long-term adherence to lower-carb eating patterns.
Meal Timing Tips
Mushroom-rich meals can be enjoyed at any time of day. Many people with diabetes find them especially useful at lunch and dinner, when starch portions are often largest, because they help keep plates satisfying while trimming back refined carbs. Adding mushrooms to evening meals may also reduce late-night snacking by improving fullness.
Best Ways to Reduce GI Impact
- Add to omelets
- Sauté with garlic
- Add to sauces and soups
- Eat raw in salads
Culinary Uses
Common Uses
White mushrooms are commonly used in omelets, salads, pasta sauces, stir-fries, pizzas, sandwiches, soups, and casseroles, providing mild flavor and texture that pairs well with many cuisines.
Simple Preparation Ideas
- Sauté sliced mushrooms with garlic and herbs as a quick side dish.
- Add mushrooms to scrambled eggs or tofu scrambles to increase volume without extra carbs.
- Roast mushrooms with olive oil, pepper, and rosemary and serve alongside grilled chicken or fish.
- Toss raw mushroom slices into salads for extra crunch and mild flavor.
Recipe Ideas
- Garlic sautéed mushrooms with green beans and almonds.
- Chicken and mushroom vegetable soup with minimal noodles and plenty of non-starchy vegetables.
- Whole-wheat pasta or zucchini noodles with tomato, mushroom, and lean ground turkey sauce.
Substitution Tips
Use white mushrooms to replace some ground meat in sauces, burgers, or meatloaf to lower calories and saturated fat. Swap part of the rice or pasta in mixed dishes for extra mushrooms, or use them as a topping instead of higher-carb ingredients like croutons on salads.
Diet Suitability
Diabetes
White mushrooms are highly suitable for people with diabetes because they are non-starchy, low in carbohydrate, and have essentially zero glycemic load. They can be used liberally to add volume and flavor to meals without disrupting blood sugar control.
Keto
White mushrooms fit well into ketogenic diets thanks to their very low net carb content. They can replace higher-carb vegetables and stretch small portions of protein and fat to make meals more satisfying.
Low-Carb
These mushrooms are an excellent fit for low-carb approaches, helping to bulk up plates while contributing minimal carbohydrates. They are especially helpful for replacing some pasta, rice, or potatoes in familiar recipes.
Low-GI
With a very low GI and GL, white mushrooms align perfectly with low-GI meal planning. They can be added to almost any dish to keep the glycemic impact of the overall meal lower.
Weight Loss
Because they are low in calories and high in water, white mushrooms are ideal in weight-loss diets. They make it easier to eat larger portions of food with fewer calories, which supports satiety and calorie control.
Heart-Healthy
White mushrooms naturally contain almost no saturated fat or cholesterol and can help replace higher-fat ingredients in heart-healthy meal patterns like DASH or Mediterranean-style diets.
Plant-Based
Mushrooms are plant-based and work well in vegetarian and vegan diets, where they can provide meaty texture and umami flavor in place of animal products. They pair well with legumes, whole grains, and vegetables in plant-forward meals.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Other low-GI mushrooms such as shiitake, portobello, or cremini.
- Non-starchy vegetables like zucchini, green beans, or broccoli.
- Leafy greens such as spinach, kale, or romaine lettuce.
Foods Replaced by This
- Replacing part of the pasta or rice in a dish with extra mushrooms.
- Swapping some breakfast potatoes or hash browns for sautéed mushrooms.
- Using mushrooms instead of croutons or bread on salads.
- Stretching ground meat with chopped mushrooms in burgers or meat sauces.
Budget-Friendly Options
- Buying whole mushrooms in bulk and slicing them at home instead of pre-sliced packs.
- Using canned mushrooms when fresh ones are expensive, rinsing to reduce sodium if needed.
- Combining mushrooms with inexpensive staples like beans and frozen vegetables for hearty, low-cost meals.
Allergy-Safe Alternatives
- Zucchini, eggplant, or bell peppers for people who cannot tolerate mushrooms.
- Tofu or tempeh to replace the texture and protein of mushroom-based dishes.
- Roasted cauliflower or broccoli to provide a similarly hearty, savory side.
Research Library
Health benefits of mushrooms, with special emphasis on white button mushrooms
review
Reviews evidence that white button mushrooms contribute bioactive compounds with potential roles in immune modulation, cancer prevention, and metabolic health.
View SourceMushroom consumption and risk of incident type 2 diabetes
observational study
Higher mushroom intake was associated with a modestly lower risk of developing type 2 diabetes in observational cohorts.
View SourceEffect of Agaricus bisporus intake on cardiometabolic risk factors
clinical trial
Short-term substitution of red meat with white button mushrooms improved some cardiometabolic markers without adverse effects on glycemic control.
View SourceInternational Tables of Glycemic Index and Glycemic Load Values
GI database
Classifies non-starchy vegetables like mushrooms as having negligible glycemic impact and very low glycemic load.
View SourceMaster Your Metabolic Health
Join thousands who use the Feel Great System to simplify intermittent fasting and optimize their insulin response.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About White Mushroom and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
Explore More Foods
Check the glycemic index and load of other foods in our comprehensive database.
View Full GI Chart