Know what’s on your plate
Shiitake mushrooms
Calories & nutrition facts
cooked, with salt
Nutrition facts
Per 100 g% DV- Calories 56 kcal —
- Protein 1.6 g 3%
- Carbohydrate 12 g 4%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 0%
- Fibre 2.1 g 8%
- Sugars 3.8 g —
- Sodium 240 mg 10%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.3 mg 0%
- Vitamin D 0.7 µg 3%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 3.6 mg 72%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 21 µg 5%
- Vitamin B12 0 µg 0%
- Choline 80 mg 15%
Minerals
- Calcium 3 mg 0%
- Iron 0.44 mg 2%
- Magnesium 14 mg 3%
- Phosphorus 29 mg 2%
- Potassium 117 mg 2%
- Zinc 1.3 mg 12%
- Copper 0.9 mg 100%
- Manganese 0.2 mg 9%
- Selenium 24.8 µg 45%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 56 | 1.6 g | 12 g | 0.2 g |
| 1 × cup pieces | 145 g | 81 | 2.3 g | 18 g | 0.3 g |
| 1 × mushrooms | 72 g | 40 | 1.1 g | 8.8 g | 0.2 g |
| 2 × cup pieces | 290 g | 162 | 4.5 g | 36 g | 0.6 g |
| ½ × cup pieces | 72.5 g | 41 | 1.1 g | 8.9 g | 0.2 g |
| 3 × cup pieces | 435 g | 244 | 6.8 g | 54 g | 1 g |
| 4 × cup pieces | 580 g | 325 | 9 g | 71 g | 1.3 g |
Similar foods
- Dried shiitake mushroomsdried296 kcal / 100 g
- White shiitake mushroomcooked, with parsley, black pepper, with butter, with salt126 kcal / 100 g
- Shitake mushroomscooked, without oil, without salt35 kcal / 100 g
- Mushroomsboiled, drained28 kcal / 100 g
- Shiimeji mushroomcooked, with butter, with salt84 kcal / 100 g
- Shimeji mushroomcooked, without oil, without salt44 kcal / 100 g
- Oriental mushroomcooked41 kcal / 100 g
- White mushroomscooked, boiled, drained, with salt28 kcal / 100 g
- Roasted mushroomswithout oil, with salt, roasted33 kcal / 100 g
- Enoki mushroomsraw37 kcal / 100 g
Questions about Shiitake mushrooms
How do you prepare fresh shiitake mushrooms?
Wipe them with a damp cloth or rinse briefly and dry well; trim off the tough stems, which are better saved for stock. Slice or leave small caps whole, then fry in a hot pan until browned and tender.
How long should you cook shiitake mushrooms?
Pan-fry sliced shiitake for about 5–7 minutes over medium-high heat, stirring occasionally, until their moisture has evaporated and the edges are golden. Add garlic or soy sauce near the end so they do not burn.
Do you need to soak dried shiitake mushrooms?
Yes. Cover them with warm water for about 20–30 minutes, or cold water overnight, until pliable; remove and discard the tough stems. Strain the soaking liquid through a fine sieve and use it in soup or risotto.
How should you store shiitake mushrooms?
Keep fresh shiitake in a paper bag in the fridge and use them within a few days; a sealed plastic bag can trap moisture and make them slimy. Store dried shiitake in an airtight container in a cool, dry cupboard.
What goes well with shiitake mushrooms?
Their savoury flavour works especially well with garlic, ginger, spring onions, soy sauce and sesame oil. Add them to miso soup, ramen, stir-fries, fried rice or a mushroom risotto.
Can you eat shiitake mushrooms raw?
It is best to cook shiitake thoroughly rather than eat them raw or undercooked. Sauté, roast or simmer them until hot and tender; the stems are much tougher than the caps.
Are shiitake mushrooms the same as dried shiitake mushrooms nutritionally?
No. Drying concentrates nutrients by removing water: dried shiitake provide 296 kcal and 9.58 g protein per 100 g, compared with 56 kcal and 1.6 g protein in fresh shiitake. Rehydrated mushrooms regain water, so their weight and nutrient concentration change.
Are shiitake mushrooms a good source of selenium?
Yes. Shiitake are high in selenium: a 72 g portion provides 17.9 µg. They also provide copper, but are not a source of fibre by the usual nutrition definition.
Source: USDA FoodData Central 170097 · per 100 g · carbohydrate per EU label, fibre excluded
