Shiitake Mushroom Nutrition Facts

Calories, Carbs, and Health Benefits of Shiitake Mushrooms

 

Shiitake mushrooms (Lentinula edodes) are a popular savory mushroom traditionally used in Asian dishes, but now commonly in recipes from variable cuisines. The mushroom also has medicinal uses.

Like all mushrooms, shiitakes can boost nutrition in meals without adding significant fat or calories to your daily total. Learn how to use shiitake mushrooms in recipes for increased health and wellness.

Nutrition Facts

Shiitake Mushroom Nutrition Facts
Serving Size: one cup, cooked without salt, (145 g)
Per Serving% Daily Value*
Calories 81 
Calories from Fat 2.7 
Total Fat 0.3g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0.g 
Monounsaturated Fat 0g 
Cholesterol 0mg0%
Sodium 5.8mg0%
Potassium 170mg5%
Carbohydrates  21g7%
Dietary Fiber 3g12%
Sugars 5.2g 
Protein 2.3g 
Vitamin A % · Vitamin C 1%
Calcium 0% · Iron 4%
*Based on a 2,000 calorie diet

Carbs in Shiitake Mushrooms

Many of the calories in shiitake mushrooms come from carbohydrate. But much of those carbs are considered "good carbs."

You'll benefit from three grams of fiber when you consume a single serving of shiitake mushrooms—or 12 percent of your daily fiber needs. Fiber helps maintain digestive function and boosts heart health. There are also just over five grams of naturally occurring sugar in a cup of shiitake mushrooms.

The glycemic load of shiitake mushrooms is estimated to be seven, making them a low glycemic food.

Fats in Shiitake Mushrooms

There is almost no fat in shiitake mushrooms. However, if you cook this food in oil, your fat intake will increase.

Protein in Shiitake Mushrooms

Shiitakes provide just over two grams of protein per one-cup serving.

Micronutrients in Shiitake Mushrooms

There are several significant vitamins and minerals in shiitake mushrooms.

Shiitakes are a great source of pantothenic acid or vitamin B5. You'll boost your intake of riboflavin (15 percent), niacin (11 percent) and vitamin B6 (12 percent) with a serving of shiitakes. You'll also get smaller amounts of folate, thiamin, and vitamin C.

Minerals in shiitake mushrooms include copper (65 percent of your daily needs), selenium, manganese, zinc, potassium, magnesium, phosphorus, and iron.

Health Benefits

In alternative medicine, shiitake is a medicinal mushroom used as a natural remedy for a host of health conditions. Sold fresh or dried in most grocery stores, whole shiitake mushrooms can safely be used in cooking. However, little is known about the health benefits of consuming shiitake as a whole food.

Long used in traditional Chinese medicine, shiitake is said to boost the immune system and protect against problems ranging from the common cold to cancer. Some alternative medicine proponents claim that shiitake can also help treat infections (such as a hepatitis), lower cholesterol levels, and aid in the prevention of heart disease.

To date, there is limited scientific support for claims of shiitake's health effects. While findings from animal studies and test-tube research suggest that shiitake may offer certain health benefits, few clinical trials have tested shiitake's effectiveness in treating or preventing any condition.

Here's a look at some key study findings:

Colon Cancer

Shiitake contains lentinan, a type of beta glucan (an immune-enhancing substance found in other medicinal mushrooms, including maitake). Laboratory research indicates that lentinan may help stimulate the immune system by triggering activity in immune cells (such as natural killer cells and T-cells). In a 2002 study on mice, researchers found that shiitake-extracted lentinan helped hinder the animals' development of colon cancer.

Prostate Cancer

For a study published in 2002, 62 men with prostate cancer took shiitake-containing capsules three times daily for six months.

Study results showed that the disease stabilized in only four patients during the treatment period, while 23 patients experienced a progression in their prostate cancer. Given these findings, the study's authors concluded that shiitake extract alone is ineffective as a prostate cancer treatment.

Cavities

Preliminary research suggests that shiitake may help stop tooth decay. In a 2000 study on rats, scientists discovered that shiitake-fed animals were less likely to develop cavities (compared to rats that weren't fed shiitake).

Common Questions

What is the best way to store shiitake mushrooms?

Once you bring them home from the store, remove any plastic covering and store the mushrooms in a paper bag. Even with proper storage however, these mushrooms only stay fresh for a few days.

How should I select the best shiitake mushrooms?

Shiitake mushrooms can be expensive so it is smart to look for the best mushrooms you can find. Look for thick tops and avoid any slimy or shriveled caps.

Recipes and Preparation Tips

If you love the savory, sweet taste of shiitake mushrooms, use them in any dish that requires mushrooms.

Before using the mushrooms, clean them using a mushroom brush or a damp paper towel to remove dirt. Then chop them or dice them or leave them whole to throw into rice dishes, vegetable blends or any savory recipe. 

Keep in mind that shiitakes (like portobello mushrooms and other varieties) can be used instead of protein in recipes. For example, in some recipes that call for beef, you can use savory, meaty mushrooms instead.

Try these shiitake mushroom recipes:

Allergies and Interactions

There's some evidence that long-term use of shiitake may lead to dermatitis. It's important to keep in mind that supplements haven't been tested for safety and dietary supplements are largely unregulated.

In some cases, the product may deliver doses that differ from the specified amount for each herb. In other cases, the product may be contaminated with other substances such as metals. Also, the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications has not been established. You can get further tips on using supplements here.

Due to the limited research, it's too soon to recommend shiitake as a treatment for any condition. If you're considering the use of a shiitake supplement in treatment of prevention of a specific health problem, consult your doctor before beginning your supplement regimen. It's also important to note that self-treating a condition and avoiding or delaying standard care may have serious consequences. 

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Article Sources

  • American Cancer Society. "Shiitake Mushroom

  • deVere White RW, Hackman RM, Soares SE, Beckett LA, Sun B. "Effects of a mushroom mycelium extract on the treatment of prostate cancer." Urology. 2002 Oct;60(4):640-4. doi: 10.1016/s0090-4295(02)01856-3

  • Ng ML, Yap AT. "Inhibition of human colon carcinoma development by lentinan from shiitake mushrooms (Lentinus edodes)." J Altern Complement Med. 2002 Oct;8(5):581-9. doi: 10.1089/107555302320825093

  • Shouji N, Takada K, Fukushima K, Hirasawa M. "Anticaries effect of a component from shiitake (an edible mushroom)." Caries Res. 2000 Jan-Feb;34(1):94-8. doi: 10.1159/000016559