1 serving (100 grams) contains 34 calories, 2.4 grams of protein, 0.5 grams of fat, and 6.8 grams of carbohydrates.
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Nutrition Information
Calories |
85 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 22.5 mg | 0% | |
| Total Carbohydrates | 17 g | 6% | |
| Dietary Fiber | 6.2 g | 22% | |
| Sugars | 6 g | ||
| protein | 6 g | 12% | |
| Vitamin D | 385 mcg | 1925% | |
| Calcium | 5 mg | 0% | |
| Iron | 1 mg | 5% | |
| Potassium | 760 mg | 16% | |
* 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
Shiitake mushrooms (Lentinula edodes) are an edible fungus native to East Asia, commonly featured in Japanese, Chinese, and Korean cuisines. Renowned for their umami flavor, these mushrooms are often used in soups, stir-fries, or as a meat substitute. Nutritionally, a 100-gram serving of raw shiitake contains about 34 calories, 2.4 grams of protein, 6.8 grams of carbohydrates, and 2.5 grams of fiber. They are particularly rich in vitamin D (154 IU per 100 grams when exposed to sunlight), selenium, and B vitamins like pantothenic acid. Shiitake mushrooms are also low in fat, making them a great dietary option for various health goals.
Health Benefits
- Supports bone health due to being an excellent source of vitamin D (154 IU per 100 grams).
- Boosts immune function thanks to beta-glucans, complex polysaccharides found in shiitake.
- Promotes heart health by providing eritadenine, a compound known to help lower cholesterol levels.
- Enhances digestion with 2.5 grams of dietary fiber per 100-gram serving.
- Rich in selenium (5.7 mcg per 100 grams), which acts as an antioxidant and supports thyroid health.
Dietary Considerations
Selection and Storage
Store fresh shiitake mushrooms in a paper bag in the refrigerator for up to 5-7 days. Avoid sealing them in plastic as this can trap moisture and promote spoilage. Dried shiitake can be kept in an airtight container in a cool, dry place for several months and rehydrated before use.
Common Questions About Shiitake Nutrition
Are shiitake mushrooms nutritious?
Yes, shiitake mushrooms are highly nutritious. A 100-gram serving contains 34 calories, 2.4g of protein, 6.8g of carbohydrates, and 0.5g of fat. They are also a good source of fiber (2.5g), some B vitamins (e.g., B5 and B6), and essential minerals like copper and selenium.
Can I eat shiitake mushrooms on a keto diet?
Shiitake mushrooms can be included in a keto diet in moderation because they have 6.8g of carbohydrates per 100g, including 2.5g of fiber, resulting in 4.3g of net carbs. While relatively low in carbs, portion control is important to stay within daily carb limits.
What are the health benefits of shiitake mushrooms?
Shiitake mushrooms offer various health benefits. They are rich in antioxidants, which help combat inflammation and oxidative stress. They also contain compounds like lentinan that may support immune function and heart health by lowering cholesterol levels.
What is the recommended serving size for shiitake mushrooms?
A typical serving size for shiitake mushrooms is 100 grams, which provides 34 calories and a good balance of protein, fiber, and nutrients. Adjust portion sizes based on your dietary needs or the dish you’re preparing.
How do shiitake mushrooms compare to white button mushrooms?
Shiitake mushrooms have a stronger, earthier flavor compared to the milder taste of white button mushrooms. Nutritionally, shiitakes have slightly more calories (34 vs. 22 per 100g) and fiber (2.5g vs. 0.7g), while white buttons have fewer carbs (3.3g vs. 6.8g per 100g). Shiitakes are often seen as more nutrient-dense and flavorful for culinary use.
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.
