Mushrooms, shiitake, stir-fried
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Stir-fried shiitake mushrooms are tender, meaty caps that develop a rich, savory umami depth when seared in a hot wok, their edges crisping while the center stays juicy. Nutritionally, they are a low-calorie powerhouse, delivering a solid dose of fiber and protein with virtually no fat.
Calorie split: 29% protein · 64% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love them for their deep, savory umami flavor that acts as a natural flavor enhancer, and their satisfying, almost steak-like texture that holds up beautifully to high-heat cooking. They are a cornerstone ingredient in many Asian cuisines, prized for adding complexity to everything from simple stir-fries to elaborate braises.
⚠️ Watch-outs & how to enjoy it better
The primary caution is for those watching sodium intake, as restaurant or pre-packaged stir-fried shiitakes often use soy sauce or oyster sauce, which can significantly increase salt content. To counteract this, use low-sodium sauces at home, balance with potassium-rich vegetables like spinach, and rinse canned versions if applicable.
Key benefits
- Excellent source of dietary fiber for digestive health
- Provides plant-based protein with minimal calories
- Naturally rich in B vitamins like B5 (pantothenic acid)
- Contains the antioxidant ergothioneine
- Very low in fat and naturally low in sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Dried shiitake mushrooms, which are often rehydrated before stir-frying, contain significantly higher levels of certain flavor compounds, like guanylate, than their fresh counterparts, making them even more umami-rich.
Full nutrition (USDA data · scales with serving)
| Water | 87.7 g |
| Energy | 39.0 kcal |
| Energy | 162 kj |
| Protein | 3.5 g |
| Total lipid (fat) | 0.35 g |
| Ash | 0.78 g |
| Carbohydrate, by difference | 7.7 g |
| Fiber, total dietary | 3.6 g |
| Total Sugars | 0.30 g |
| Sucrose | 0.00 g |
| Glucose | 0.30 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 2.0 mg |
| Iron, Fe | 0.53 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 111 mg |
| Potassium, K | 326 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.96 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 6.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.27 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 59.4 mg |
| Betaine | 0.30 mg |
| Vitamin B-12 | 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 |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 21.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D2 (ergocalciferol) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 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 | 0.03 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 15:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.15 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 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 | 3.0 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 3.0 mg |
| Beta-sitosterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.13 g |
| Isoleucine | 0.11 g |
| Leucine | 0.19 g |
| Lysine | 0.13 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.08 g |
| Valine | 0.14 g |
| Arginine | 0.15 g |
| Histidine | 0.06 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.30 g |
| Glutamic acid | 0.67 g |
| Glycine | 0.14 g |
| Proline | 0.10 g |
| Serine | 0.14 g |
FAQ
How do I get the best texture when stir-frying shiitakes?
Pat them completely dry after washing to ensure a good sear. Cook in a single layer in a very hot wok or skillet without overcrowding, which allows them to brown and caramelize rather than steam.
Can I use the soaking liquid from dried shiitakes?
Absolutely! Strain it through a fine mesh to remove grit, and use it as a flavorful, umami-packed broth base for sauces, soups, or the stir-fry itself to deepen the dish's flavor.
Are the stems edible?
The stems are tough and fibrous. It's best to remove them with a knife or kitchen shears before slicing and cooking the caps. The stems can be saved to make vegetable stock.
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 0.39 kcal/g · 35% calories from protein · 3.6 g fiber · 0.3 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.