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 |
68 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 18 mg | 0% | |
| Total Carbohydrates | 13.6 g | 4% | |
| Dietary Fiber | 5 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 4.4 g | 8% | |
| Vitamin D | 308 mcg | 1540% | |
| Calcium | 4 mg | 0% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 608 mg | 12% | |
* 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 Shitaki mushroom
Shiitake mushrooms are edible fungi native to East Asia, commonly used in Chinese, Japanese, and Korean cuisines. These mushrooms have a rich, umami flavor and are often incorporated into soups, stir-fries, and broths. Nutritionally, shiitake mushrooms are low in calories and fat, while being a good source of dietary fiber, vitamin D (if sun-dried), B vitamins (like B6 and niacin), and several minerals including selenium, copper, and manganese. They also contain unique polysaccharides like lentinan, which have been studied for their potential immune-boosting properties.
Health Benefits
- Supports immune health due to beta-glucans like lentinan, which stimulate immune cell activity.
- Contributes to skin and energy health with niacin (Vitamin B3) and vitamin B6, essential for energy metabolism and skin repair.
- Rich in selenium, an antioxidant that helps prevent oxidative stress and supports proper thyroid function.
Dietary Considerations
Selection and Storage
Store fresh shiitake mushrooms in a paper bag in the refrigerator for up to a week. Alternatively, dried shiitake mushrooms should be kept in an airtight container in a cool, dry place.
Common Questions About Shitaki mushroom Nutrition
Are shiitake mushrooms high in protein?
Shiitake mushrooms are not particularly high in protein, offering about 2 grams of protein per 100 grams when cooked. They are better known for their low calorie content and abundance of other nutrients, such as dietary fiber and minerals.
Can I eat shiitake mushrooms on a keto diet?
Yes, shiitake mushrooms are keto-friendly. They contain only 7 grams of carbohydrates per 100 grams when cooked, with 3 grams of that being dietary fiber. This makes them an excellent, low-carb choice for those following a keto diet.
What are the key health benefits of shiitake mushrooms?
Shiitake mushrooms are rich in vitamins and minerals, particularly B vitamins like B5 and B6, and they contain compounds like lentinan, which is known to support immune function. They are also low in calories and fat while providing antioxidants that may promote overall health.
What is the recommended serving size for shiitake mushrooms?
A typical serving size of shiitake mushrooms is about 100 grams (roughly 3.5 ounces). This portion provides around 35 calories, 2 grams of protein, and a substantial amount of your daily needs for B vitamins and selenium.
How do shiitake mushrooms compare to white button mushrooms?
Shiitake mushrooms have a more robust, earthy flavor compared to the milder taste of white button mushrooms. Nutritionally, shiitake mushrooms provide more fiber, B vitamins, and minerals like copper and selenium, making them a more nutrient-dense option overall.
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.
