Food guide

Shiitake Mushroom

An umami-rich East Asian mushroom; cooking concentrates flavour and makes them easier to digest.

VegetablesPlant-Based

Shiitake Mushroom, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of shiitake mushroom, cooked for fair comparison. Typical serving: 100 g cooked — 56 kcal per 100 g serving.

Nutrition information for Shiitake Mushroom
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	56 kcal	56 kcal	100 kcal
Protein	1.6 g	1.6 g	2.9 g
Carbohydrate	14.4 g	14.4 g	25.7 g
Fat	0.2 g	0.2 g	0.4 g
Fibre	2.1 g	2.1 g	3.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of shiitake mushroom, with a typical serving and FDA Daily Value for adults.

Micronutrients for Shiitake Mushroom
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0.3 mg	0.3 mg	<1%
Vitamin D	0.7 µg	0.7 µg	3%
Vitamin E	0 mg	0 mg	0%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.037 mg	0.037 mg	3%
Riboflavin	0.17 mg	0.17 mg	13%
Niacin	1.5 mg	1.5 mg	9%
Vitamin B6	0.16 mg	0.16 mg	9%
Folate	21 µg	21 µg	5%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	3.6 mg	3.6 mg	72%
Choline	36.8 mg	36.8 mg	7%
Minerals
Calcium	3 mg	3 mg	<1%
Iron	0.44 mg	0.44 mg	2%
Magnesium	14 mg	14 mg	3%
Phosphorus	29 mg	29 mg	2%
Potassium	117 mg	117 mg	2%
Sodium	4 mg	4 mg	<1%
Zinc	1.3 mg	1.3 mg	12%
Selenium	24.8 µg	24.8 µg	45%
Copper	0.9 mg	0.9 mg	100%
Manganese	0.2 mg	0.2 mg	9%

Source: USDA FoodData Central — Mushrooms, shiitake, cooked, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat shiitake mushroom?

Micronutrients for relatively few calories when portions stay reasonable.
An umami-rich East Asian mushroom; cooking concentrates flavour and makes them easier to digest.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Soy sauce, Garlic, Ginger.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.