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 |
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 | 3.3 g | 6% | |
| Vitamin D | 229.9 mcg | 1149% | |
| 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 Shitaki mushrooms
Shiitake mushrooms (Lentinula edodes) are a popular edible fungus native to East Asia, particularly in Japan, China, and Korea, where they are widely used in traditional dishes like soups, stir-fries, and stews. Known for their rich umami flavor and meaty texture, they are low in calories and fat while being a good source of dietary fiber, B vitamins (such as B6 and B12), and essential minerals like selenium, copper, and zinc. Shiitake mushrooms also contain compounds like beta-glucans and eritadenine, which may support health. They contribute to a nutrient-dense, plant-based diet and are readily available fresh or dried globally. Their inclusion in meals provides not only depth of flavor but also a variety of health-promoting properties, making them a staple ingredient in many cuisines and diets.
Health Benefits
- Boosts immune function due to beta-glucans, which stimulate the activity of white blood cells.
- Supports heart health with eritadenine, which can help reduce cholesterol levels.
- Provides antioxidant protection with selenium and zinc, which combat oxidative stress in the body.
Dietary Considerations
Selection and Storage
Store fresh shiitake mushrooms in a paper bag in the refrigerator for up to 7 days. For dried mushrooms, keep them in an airtight container in a cool, dry place.
Common Questions About Shitaki mushrooms Nutrition
What are the key nutritional values of shiitake mushrooms?
Shiitake mushrooms are low in calories (approximately 10 calories per 100 grams), with 2 grams of protein and minimal fat. They are rich in vitamins such as B vitamins (B2, B3, B5) and contain key minerals like copper, selenium, and zinc.
Are shiitake mushrooms suitable for a vegan or vegetarian diet?
Yes, shiitake mushrooms are plant-based, making them an excellent choice for both vegan and vegetarian diets. They are often used as a meat substitute due to their umami flavor and meaty texture.
What are the health benefits or concerns of consuming shiitake mushrooms?
Shiitake mushrooms may boost immunity due to their high content of polysaccharides like beta-glucans, which support immune function. They also promote heart health by helping to lower cholesterol. Some individuals could experience skin rashes or upset stomachs from overconsumption, though this is rare.
What is a recommended serving size for shiitake mushrooms?
A typical serving size is about 1 cup (approximately 145 grams) of cooked shiitake mushrooms. This portion provides around 80 calories, 2 grams of protein, and a range of essential vitamins and minerals, making it a nutrient-dense option.
How do shiitake mushrooms compare to other mushrooms like button or portobello mushrooms?
Shiitake mushrooms have a stronger umami flavor compared to button or portobello mushrooms, and they contain higher amounts of certain nutrients like B vitamins and copper. While they are slightly lower in protein than portobello mushrooms, their texture makes them a versatile choice for various dishes.
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.
