Mushrooms, shiitake, cooked, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Shiitake mushrooms, when cooked, transform from tough, leathery caps into tender, savory morsels with a deep, woodsy umami flavor and a satisfyingly meaty, slightly chewy texture. Nutritionally, they are a standout low-calorie, high-fiber ingredient, providing a significant portion of your daily copper and selenium needs in a single serving. Their rich, brothy essence forms the backbone of countless East Asian soups and stir-fries.
Calorie split: 9% protein · 88% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People adore shiitakes for their intense, savory umami depth, which can elevate a simple dish to something profoundly satisfying. Their remarkable versatility allows them to be grilled, stir-fried, simmered in broths, or dried to concentrate their flavor even further.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience digestive discomfort or gas due to their high fiber content, especially when introduced suddenly. To mitigate this, start with smaller portions and ensure they are thoroughly cooked. Those on low-potassium diets should also be mindful, as mushrooms are a good source of this mineral.
Key benefits
- Excellent source of the antioxidant selenium, supporting cell health.
- Provides over 30% of the daily value for copper, essential for energy production.
- High in dietary fiber, promoting digestive health and satiety.
- Naturally very low in fat and sodium (when cooked without added salt).
- Contains B vitamins like niacin and pantothenic acid, important for metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Dried shiitake mushrooms are often considered more flavorful than fresh ones; the drying process triggers an enzyme reaction that dramatically increases their guanylate content, a powerful umami compound.
Full nutrition (USDA data · scales with serving)
| Water | 83.5 g |
| Energy | 56.0 kcal |
| Energy | 234 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 0.22 g |
| Ash | 0.35 g |
| Carbohydrate, by difference | 14.4 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 3.8 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 117 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.90 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 24.8 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.17 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 3.6 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 36.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 28.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D2 (ergocalciferol) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 4.0 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 4.0 mg |
| Beta-sitosterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.07 g |
| Isoleucine | 0.06 g |
| Leucine | 0.09 g |
| Lysine | 0.05 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.04 g |
| Valine | 0.07 g |
| Arginine | 0.09 g |
| Histidine | 0.02 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.10 g |
| Glutamic acid | 0.35 g |
| Glycine | 0.06 g |
| Proline | 0.06 g |
| Serine | 0.07 g |
FAQ
What's the difference between fresh and dried shiitake?
Dried shiitakes have a more concentrated, intense flavor and a chewier texture. They must be rehydrated before use, and the soaking liquid is a flavorful broth perfect for soups and sauces.
Should I remove the stems?
The stems are very tough and woody, even after cooking. It's best to remove and discard them, or save them to flavor stocks and broths where they can be strained out later.
How do I store them properly?
Store fresh shiitakes in a paper bag in the refrigerator for up to a week. Avoid plastic bags, which trap moisture and can make them slimy. Dried shiitakes should be kept in an airtight container in a cool, dark place.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.56 kcal/g · 11% calories from protein · 2.1 g fiber · 3.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.