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How many carbs are in a Mellow Mushroom gluten-free crust?

Mellow Mushroom is a popular pizza chain that offers gluten-free crust as an option for customers who have celiac disease or gluten sensitivity. For people following a low-carb or ketogenic diet, the carb count of the crust is an important factor in choosing to order this option. Knowing the number of carbohydrates in Mellow Mushroom’s gluten-free crust can help customers make an informed decision.

Quick Answer

Mellow Mushroom’s 10-inch gluten-free crust contains approximately 24-26g of net carbs, based on nutritional information provided by the company. This carb count is for just the crust without any toppings.

Breaking Down the Carb Count

According to the Mellow Mushroom website, the nutritional information for their 10-inch gluten-free crust is as follows:

Serving Size 1 crust (179g)
Calories 260
Fat 3g
Sodium 730mg
Carbs 41g
Fiber 12g
Sugar 3g
Protein 8g

To determine the net carbs in the crust, we take the total carbohydrates (41g) and subtract the fiber (12g). This gives us approximately 29g total carbs and 24-26g net carbs for a 10-inch gluten-free crust.

The exact carb count may vary slightly depending on the specific ingredients and batches of the crust. But this provides a good estimate based on the nutritional information shared by Mellow Mushroom.

How the Carb Count Compares

Compared to a regular pizza crust, Mellow Mushroom’s gluten-free crust is higher in carbs. A slice of a large 14-inch cheese pizza on Mellow Mushroom’s original crust contains around 15g net carbs.

So the gluten-free crust has about 10 more grams of net carbs per serving compared to the regular crust.

Among other gluten-free pizza chains, the carb count is fairly typical. For example:

  • Domino’s 12-inch gluten-free crust has around 26g net carbs
  • Papa John’s gluten-free crust also has around 26g net carbs
  • Pizza Hut’s 10-inch gluten-free pizza crust has about 20-22g net carbs

So Mellow Mushroom is on the higher end, but within the range of other popular pizza chains’ gluten-free offerings.

Tips for Ordering Low-Carb at Mellow Mushroom

While Mellow Mushroom’s gluten-free crust is higher in net carbs, there are some ways to reduce the carb count of your pizza order:

  • Order a smaller pizza size like a 7-inch personal pizza.
  • Ask for thin crust which uses less dough.
  • Load up on low-carb veggie toppings like mushrooms, onions, peppers, etc.
  • Avoid high-sugar sauces like BBQ sauce.
  • Skip the cheese crust upgrade which adds extra carbs.
  • Order a salad instead of pizza if you want an even lower-carb meal.

Focusing on veggie toppings and limiting high-carb ingredients can help customize your gluten-free pizza order for a lower-carb meal.

What About Calories and Other Nutrients?

In addition to the carb content, there are a few other nutritional considerations with Mellow Mushroom’s gluten-free crust:

  • It’s higher in calories than the original crust at 260 calories per crust vs. 200 for the regular.
  • It’s relatively low in fat at 3g per crust.
  • The gluten-free contains a good amount of protein at 8g per crust.
  • It’s high in sodium at 730mg per crust, or about 30% of the daily value.

So people watching their calorie intake may want to size down to a 7-inch pizza or share one. And the sodium is worth noting for those limiting salt intake.

But the gluten-free crust does provide a good boost of protein, which can help increase satiety and satisfaction from the meal.

Ingredients in Mellow Mushroom’s Gluten-Free Crust

For those with food allergies or sensitivities beyond just gluten, it can be helpful to know exactly what ingredients are in Mellow Mushroom’s gluten-free pizza crust:

  • Filtered water
  • Rice flour
  • Tapioca starch
  • Potato starch
  • Sugar
  • Yeast
  • Xanthan gum
  • Salt
  • Garlic powder
  • Onion powder
  • Black pepper

The crust is made without any wheat, barley, rye or derivatives that contain gluten. Mellow Mushroom prepares the gluten-free pizzas using dedicated equipment and procedures to avoid cross-contamination.

So it should be safe for those with celiac disease or gluten sensitivity when ordering.

Should You Order the Mellow Mushroom Gluten-Free Crust?

Ordering Mellow Mushroom’s gluten-free crust is a good option for:

  • Those with celiac disease, gluten sensitivity or wheat allergy who want to enjoy pizza from a popular chain
  • People closely tracking carbs on a ketogenic or low-carb diet
  • Customers who prefer the taste and texture of a gluten-free crust

Potential downsides to consider:

  • It is higher in carbs and calories compared to the regular crust
  • The taste, texture and appearance may differ from a traditional crust
  • It costs an additional $2-3 compared to regular pizzas

Overall, Mellow Mushroom’s gluten-free crust provides a good alternative for many customers looking to avoid gluten. Following the tips above to size down portions and load up on low-carb toppings can help reduce the carb count. While not the lowest-carb option, it gives gluten-free diners the ability to enjoy pizza from a popular nationwide chain.


Mellow Mushroom’s 10-inch gluten-free pizza crust contains approximately 24-26g net carbs. This carb count is moderately higher than some other restaurant chains’ gluten-free crusts. However, there are ways to reduce the carbs by sizing down portions, limiting high-carb toppings, and loading up on low-carb veggies.

Ingredients like rice flour, tapioca starch and yeast give the crust its gluten-free structure and flavor. While higher in carbs and calories than the original crust, Mellow Mushroom’s gluten-free option allows those with gluten restrictions to enjoy their signature pizza. Following a gluten-free diet doesn’t mean having to give up your favorite pizza night!