Know what’s on your plate
Shiitake mushrooms
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 34 kcal —
- Protein 2.2 g 4%
- Carbohydrate 4.3 g 2%
- Fat 0.5 g 1%
- Fibre 2.5 g 9%
- Sugars 2.4 g —
- Sodium 9 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin D 0.4 µg 2%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 3.9 mg 24%
- Pantothenic acid (B5) 1.5 mg 30%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 13 µg 3%
Minerals
- Calcium 2 mg 0%
- Iron 0.41 mg 2%
- Magnesium 20 mg 5%
- Phosphorus 112 mg 9%
- Potassium 304 mg 6%
- Zinc 1 mg 9%
- Copper 0.14 mg 16%
- Manganese 0.23 mg 10%
- Selenium 5.7 µg 10%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 34 | 2.2 g | 4.3 g | 0.5 g |
| 1 × piece whole | 19 g | 6 | 0.4 g | 0.8 g | 0.1 g |
| 2 × piece whole | 38 g | 13 | 0.9 g | 1.6 g | 0.2 g |
| ½ × piece whole | 9.5 g | 3 | 0.2 g | 0.4 g | 0 g |
| 3 × piece whole | 57 g | 19 | 1.3 g | 2.4 g | 0.3 g |
| 4 × piece whole | 76 g | 26 | 1.7 g | 3.3 g | 0.4 g |
Similar foods
- Dried shiitake mushroomsdried, raw296 kcal / 100 g
- Shitake mushroomscooked, without oil, without salt35 kcal / 100 g
- Enoki mushroomsraw37 kcal / 100 g
- Maitake mushroomsraw31 kcal / 100 g
- Mushroomsboiled, drained28 kcal / 100 g
- Oyster mushroomraw33 kcal / 100 g
- Chinese mushroomdried, raw284 kcal / 100 g
- Portabella mushroomsraw22 kcal / 100 g
- White mushroomsraw22 kcal / 100 g
- Prataioli mushroomsraw24 kcal / 100 g
Questions about Shiitake mushrooms
How do you cook shiitake mushrooms so they brown rather than steam?
Wipe them clean, trim off the tough stems and slice the caps. Fry in a hot pan with a little oil in a single layer for about 5–7 minutes, turning once; cook in batches so their released moisture can evaporate.
Do you need to remove shiitake mushroom stems?
The stems are edible but often tough, especially on larger mushrooms. Trim them off and save them for stock; the caps are the tender part for quick frying and stir-fries.
How do you use dried shiitake mushrooms?
Cover them with warm water and soak for about 20–30 minutes, until pliable. Strain and keep the soaking liquid for soup or sauce, leaving any grit behind; slice the mushrooms and cook them thoroughly.
How should you store fresh shiitake mushrooms?
Keep them unwashed in a paper bag in the fridge and use them within about a week. Paper helps absorb moisture; a sealed plastic bag can make them slimy sooner.
What dishes are shiitake mushrooms good in?
Their savoury, meaty flavour works especially well in miso soup, ramen, Japanese rice dishes and Chinese stir-fries. Add sliced caps near the start of a stir-fry so they brown before wetter ingredients go in.
Can you eat shiitake mushrooms raw?
It is better to cook them: raw shiitake can be tough, and eating them raw or undercooked has been linked to an itchy skin reaction in some people. Fry, simmer or roast them until fully cooked.
Are shiitake mushrooms a source of any notable nutrients?
They are a source of riboflavin and pantothenic acid: a 100 g portion provides 0.22 mg of riboflavin and 1.5 mg of pantothenic acid.
How do fresh and dried shiitake mushrooms compare nutritionally?
Dried shiitake are much more concentrated by weight: they provide 296 kcal and 9.6 g protein per 100 g, compared with 34 kcal and 2.2 g in fresh shiitake. Rehydrating them adds water, so the cooked mushrooms are less concentrated per 100 g.
Source: USDA FoodData Central 169242 · per 100 g · carbohydrate per EU label, fibre excluded
