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 |
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 | 5.5 g | 11% | |
| Vitamin D | 280 mcg | 1400% | |
| 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 Shitake mushrooms
Shiitake mushrooms (Lentinula edodes) are an edible fungus native to East Asia, particularly cultivated in China, Japan, and Korea for centuries. Traditionally used in Asian cuisines, shiitake mushrooms contribute a deep, umami flavor to broths, stir-fries, and sautéed dishes. Nutritionally, they are low in calories, rich in dietary fiber, and provide several key nutrients, including copper, selenium, and vitamin B6. Shiitake mushrooms also contain compounds such as polysaccharides, sterols, and lipids, which have been studied for their potential health-promoting properties.
Health Benefits
- Boosts immunity through lentinan, a polysaccharide that enhances white blood cell function.
- Supports heart health by providing high levels of beta-glucan, which can lower cholesterol.
- Promotes skin health with selenium, an antioxidant that helps reduce oxidative stress.
- Improves energy metabolism due to its high vitamin B6 content.
- Provides copper, a mineral essential for healthy blood vessels and nerve function.
Dietary Considerations
Selection and Storage
Store fresh shiitake mushrooms in the refrigerator in a paper bag to prevent moisture buildup. Dried shiitake should be kept in an airtight container in a cool, dry place.
Common Questions About Shitake mushrooms Nutrition
Are shiitake mushrooms high in protein?
Shiitake mushrooms contain approximately 2 grams of protein per 100 grams, which is relatively low compared to other protein sources. While they are not a primary protein option, they can contribute modestly to your daily intake alongside other foods.
Can I eat shiitake mushrooms on a keto diet?
Yes, shiitake mushrooms are keto-friendly as they are low in carbohydrates, containing only about 2-3 grams of net carbs per 100 grams. Their rich flavor and versatility make them an excellent addition to keto dishes, such as stir-fries or soups.
What are the health benefits of shiitake mushrooms?
Shiitake mushrooms are rich in nutrients, including copper, selenium, and B vitamins, which support immunity and cardiovascular health. They also contain antioxidants and specific compounds like polysaccharides that may have anti-inflammatory and cholesterol-lowering properties.
What is the recommended portion size for shiitake mushrooms?
A typical serving of fresh shiitake mushrooms is about 1 cup (approximately 70 grams), which contains around 50 calories. Dried mushrooms are more concentrated and a smaller portion, roughly 1/4 cup, is recommended, as they pack similar nutrients and flavors.
How do shiitake mushrooms compare to other types of mushrooms?
Shiitake mushrooms have a stronger, umami flavor compared to milder mushrooms like white button or cremini. Nutritionally, they are higher in certain nutrients like selenium and copper but slightly lower in protein than portobello mushrooms. They are ideal for recipes needing a deep, earthy 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.
