1 serving (100 grams) contains 34 calories, 2.2 grams of protein, 0.5 grams of fat, and 6.8 grams of carbohydrates.
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Nutrition Information
Calories |
22.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 4.5 g | 1% | |
| Dietary Fiber | 1.7 g | 6% | |
| Sugars | 1.6 g | ||
| protein | 1.5 g | 3% | |
| Vitamin D | 102.7 mcg | 513% | |
| Calcium | 1.3 mg | 0% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 202.7 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Raw shiitake mushrooms
Raw shiitake mushrooms (Lentinula edodes) are a popular edible fungus originating in East Asia, particularly in Japan and China, where they have been cultivated for centuries. They are a staple in Asian cuisines, renowned for their rich, earthy flavor and dense texture. Shiitakes are low in calories yet rich in essential nutrients. A 100-gram serving of raw shiitake mushrooms provides approximately 34 calories, 2.2 grams of protein, and 2.5 grams of dietary fiber. They are also a good source of B vitamins like B5 (pantothenic acid), B6, and niacin, as well as minerals like copper, selenium, and manganese.
Health Benefits
- Supports immune health due to the presence of lentinan, a bioactive compound known for its immune-boosting properties.
- Promotes heart health by providing compounds that help lower cholesterol and a notable copper content (89% of the Daily Value per 100 grams), essential for cardiovascular function.
- Rich in selenium (17% of the Daily Value per 100 grams), a potent antioxidant that may protect cells from oxidative stress and support thyroid function.
Dietary Considerations
Selection and Storage
Store raw shiitake mushrooms in a paper bag in the refrigerator to maintain freshness for up to 7 days. Avoid washing until ready for use to prevent spoilage and moisture retention.
Common Questions About Raw shiitake mushrooms Nutrition
Are raw shiitake mushrooms nutritious?
Yes, raw shiitake mushrooms are highly nutritious. One cup of raw shiitake (approximately 89 grams) contains about 34 calories, 0.5 grams of fat, 7 grams of carbohydrates, 2.5 grams of fiber, and 2 grams of protein. They are also rich in vitamin D, B vitamins (such as B2 and B5), selenium, copper, and antioxidants.
Can raw shiitake mushrooms fit into a keto or low-carb diet?
Yes, raw shiitake mushrooms can fit into a keto diet as they are low in net carbs, about 5 grams per cup (89 grams), once you account for the 2.5 grams of fiber. Their low carbohydrate content and high nutrient density make them an excellent option for keto or low-carb meal plans.
What are the health benefits of raw shiitake mushrooms?
Shiitake mushrooms can support the immune system due to their polysaccharide content, especially lentinan, which has potential immune-boosting and anti-inflammatory properties. They also contribute to heart health by lowering cholesterol levels and are rich in antioxidants, which help reduce oxidative stress.
What’s the recommended serving size for raw shiitake mushrooms?
A typical serving size for raw shiitake mushrooms is 1 cup (about 89 grams). This amount provides a good balance of nutrients while remaining low in calories, making it easy to include in a variety of meals. However, portion sizes can be adjusted based on individual dietary needs and specific recipes.
How do raw shiitake mushrooms compare to cooked shiitake mushrooms?
Raw shiitake mushrooms retain more water content and are slightly lower in calories and carbohydrates compared to cooked ones, as cooking reduces moisture and concentrates nutrients. However, certain nutrients, like antioxidants and bioactive compounds, may become more bioavailable when mushrooms are cooked. Eating them lightly cooked is recommended to balance nutrition and taste.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
