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 | 15 mg | 0% | |
| Total Carbohydrates | 17 g | 6% | |
| Dietary Fiber | 6.2 g | 22% | |
| Sugars | 6 g | ||
| protein | 5.5 g | 11% | |
| 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 Steamed shiitake mushroom
Shiitake mushrooms are a flavorful, meaty-textured fungi native to East Asia and commonly used in Chinese, Japanese, and Korean cuisines. Steaming is a gentle cooking method that preserves their natural nutrients, including vitamins, minerals, and antioxidants. Shiitake mushrooms are low in calories, fat, and carbohydrates, making them a nutrient-dense food. They are rich in B vitamins (especially B5 and B2), copper, selenium, and polysaccharides, including beta-glucans, which contribute to their health properties. Their umami flavor makes them a popular ingredient in soups, stir-fries, and vegetarian dishes. As a whole food, steamed shiitake mushrooms provide various essential nutrients without excessive sodium or added fats, making them a wholesome choice for diverse diets.
Health Benefits
- Supports immune system health due to beta-glucans and polysaccharides, which enhance immune activity.
- Promotes healthy skin and energy production with high levels of riboflavin (Vitamin B2).
- Contains selenium, a mineral that acts as an antioxidant and supports thyroid health.
- Rich in copper, which is essential for energy production and the formation of red blood cells.
- Low calorie and high fiber content aids in weight management and digestive health.
Dietary Considerations
Selection and Storage
Store fresh shiitake mushrooms in a paper bag in the refrigerator for up to one week. Steam mushrooms just before serving for optimal flavor and nutrient retention.
Common Questions About Steamed shiitake mushroom Nutrition
What is the nutritional content of steamed shiitake mushrooms?
Steamed shiitake mushrooms are low in calories and provide about 34 calories per 100 grams. They contain 2.2 grams of protein, 6.8 grams of carbohydrates (mostly from fiber), and are virtually fat-free. Shiitake mushrooms are also rich in B vitamins, selenium, copper, and important antioxidants like ergothioneine.
Are steamed shiitake mushrooms suitable for a keto diet?
Yes, steamed shiitake mushrooms are suitable for a keto diet in moderation. While they contain 6.8 grams of carbohydrates per 100 grams, they are also rich in dietary fiber, reducing their net carb count to about 4.7 grams per 100 grams. They can be a flavorful, low-carb addition to meals.
What are the health benefits of steamed shiitake mushrooms?
Steamed shiitake mushrooms are known for their immune-boosting properties, due to compounds like lentinan that enhance immune function. They also support heart health by helping to lower cholesterol levels and providing antioxidants that reduce inflammation. Additionally, they contain antimicrobial compounds that may benefit gut health.
How much steamed shiitake mushroom should I eat per serving?
A standard serving size of steamed shiitake mushrooms is about 1 cup, or roughly 70-100 grams. This portion provides a healthy dose of nutrients without adding many calories, making it an excellent addition to a balanced diet.
How do steamed shiitake mushrooms compare to fresh or dried shiitake mushrooms?
Steamed shiitake mushrooms have a softer texture and milder taste compared to fresh ones, which have a more robust flavor. Dried shiitake mushrooms are the most concentrated in flavor and nutrients, but they need to be rehydrated before use. Steamed mushrooms retain a good balance of nutrients while being easier to digest compared to the raw version.
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.
