1 serving (100 grams) contains 34 calories, 2.4 grams of protein, 0.5 grams of fat, and 6.8 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
50.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13.4 mg | 0% | |
| Total Carbohydrates | 10.1 g | 3% | |
| Dietary Fiber | 3.7 g | 13% | |
| Sugars | 3.6 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 26.9 mcg | 134% | |
| Calcium | 3.0 mg | 0% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 453.7 mg | 9% | |
* 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 Shiitake mushroom
Shiitake mushrooms (Lentinula edodes) are edible fungi native to East Asia, often used in Japanese, Chinese, and Korean cuisines. Known for their rich umami flavor, they have been cultivated for centuries both for culinary and medicinal purposes. Nutritionally, shiitake mushrooms are low in calories but rich in dietary fiber, copper, vitamin B6, niacin, and selenium. They also contain unique polysaccharides, including lentinan, which is valued for its potential health benefits. These mushrooms are versatile and can be used in soups, stir-fries, and as a meat substitute due to their dense, meaty texture. Shiitake mushrooms also contain small amounts of protein and antioxidants but are naturally free of cholesterol and fat, making them a wholesome addition to various diets.
Health Benefits
- Supports immune function due to lentinan, a polysaccharide linked to boosting immunity.
- Promotes heart health through plant sterols like eritadenine, which may help lower cholesterol levels.
- Rich in copper, essential for maintaining healthy blood vessels, bones, and immune function.
Dietary Considerations
Selection and Storage
Store fresh shiitake mushrooms in a paper bag or breathable container in the refrigerator for up to one week. Dried shiitake mushrooms can be stored in a cool, dry place for several months.
Common Questions About Shiitake mushroom Nutrition
Are shiitake mushrooms a good source of protein and low in calories?
Shiitake mushrooms are relatively low in protein, offering about 2 grams of protein per 100 grams, but they are low in calories with only 34 calories in the same serving size. They are also a great source of dietary fiber and contain important vitamins like B5, B6, and D along with minerals such as selenium and zinc.
Can I include shiitake mushrooms in a keto or low-carb diet?
Yes, shiitake mushrooms are suitable for a keto or low-carb diet as they are low in net carbs, containing about 4-5 grams of net carbs per 100 grams. Their mild carbs content paired with fiber makes them an excellent addition to most low-carb meal plans.
What are the health benefits and concerns of eating shiitake mushrooms?
Shiitake mushrooms are known for supporting heart health, as they contain compounds like beta-glucans which may help lower cholesterol. Additionally, they have immune-boosting properties thanks to lentinan, a polysaccharide. However, consuming them raw can sometimes cause skin irritation in sensitive individuals, so proper cooking is recommended.
How much shiitake mushroom should I eat in one serving?
A typical serving size is about 1 cup of cooked shiitake mushrooms, which is approximately 97 grams. This serving provides around 60 calories, 2 grams of protein, 14 grams of carbs, and 2 grams of fiber, making it a healthy addition to meals without adding excessive calories or carbs.
How do shiitake mushrooms compare to white mushrooms in nutrition and flavor?
Shiitake mushrooms have a stronger, more earthy and umami flavor compared to the milder taste of white mushrooms. Nutritionally, shiitakes are higher in fiber, vitamins like B5 and D, and certain bioactive compounds, while white mushrooms are lower in calories and slightly lower in carbs. Shiitakes are also preferred for their meaty texture in cooking.
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.
