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Maytako Calories
A low-calorie edible mushroom containing fiber and B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (small) of Maytako (70 g) has 22 calories. That works out to 31 calories per 100 g. It contains 4.9 g of carbs, 1.4 g of protein, 0.1 g of fat and 1.9 g of fiber. Its 4.6 mg of B3 covers 29% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Maytako Nutrition Facts
Selected: 1 cup (small) · 70 g
22
KCAL / 70G
Carbs
4.9g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 21% · Fat 4%
Maytako nutrition facts table · 1 cup (small) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.7 mg | 0% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Cup of Maytako?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (small) | 70 g | 22 kcal |
| 1 ounce (small) | 28.4 g | 9 kcal |
| 50 g | 50 g | 16 kcal |
| 1 cup (medium) | 70 g | 22 kcal |
| 75 g | 75 g | 23 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (medium) | 100 g | 31 kcal |
| 2 cup (large) | 140 g | 43 kcal |
| 1 piece (large) | 150 g | 47 kcal |
| 250 g | 250 g | 78 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Maytako
How do you cook Maytako mushrooms?
The easiest way to cook Maytako mushrooms is to tear the cluster into bite-size pieces and sear them in a hot pan with a little oil. Let the edges brown before seasoning; crowding the pan can make them steam instead.
What do Maytako mushrooms taste like?
Maytako mushrooms taste earthy and savory, with a deep umami quality and a lightly peppery edge. Their layered pieces develop crisp edges when browned, making them a good match for garlic, herbs, noodles, and roasted vegetables.
Are Maytako mushrooms good for you?
Maytako mushrooms can be a nutritious addition to meals, but they are not a cure or a proven way to prevent disease. Their fiber and B vitamins contribute to a varied diet; claims about special medicinal effects should not be confused with eating the mushroom as food.
Can you eat Maytako mushrooms raw?
Yes, Maytako mushrooms can be eaten raw, but cooking brings out their savory flavor and makes their firm, layered texture easier to enjoy. Raw mushrooms may cause digestive discomfort for some people, so cooked is often the more comfortable choice.
How should you store Maytako mushrooms?
Store unwashed Maytako mushrooms in a paper bag or another breathable container in the refrigerator. Keeping them dry helps prevent sliminess; clean them shortly before cooking, and discard them if they develop a sour smell or slippery surface.
How do you clean Maytako mushrooms?
Brush soil from Maytako mushrooms with a soft brush or wipe it away with a damp cloth. If rinsing is necessary, do it quickly and dry the pieces well, since soaking can leave the layered mushrooms waterlogged and harder to brown.
Can you freeze Maytako mushrooms?
Yes. For better texture after thawing, briefly sauté Maytako mushrooms, cool them, and freeze them in an airtight container. Add the frozen pieces straight to a hot soup, sauce, or skillet rather than thawing them first.
Can you grow Maytako mushrooms at home?
Yes, Maytako mushrooms can be grown at home, usually from a prepared mushroom-growing block rather than by planting ordinary garden seeds. Follow the kit’s humidity and ventilation directions, because fruiting depends on maintaining suitable growing conditions.
What can you use instead of Maytako mushrooms?
Oyster mushrooms are a useful substitute for Maytako mushrooms in sautés and noodle dishes because they also tear into pieces and brown well. Shiitake works in soups and sauces, though its firmer texture and stronger individual caps make the result different.
Why are Maytako mushrooms called hen of the woods?
Maytako is also known in English as hen of the woods because its overlapping, ruffled clusters are said to resemble the feathers of a sitting hen. The name describes its distinctive shape, not an ingredient or cooking method.
Maytako Vitamins & Minerals
Vitamins
B3
4.61mg · 29% DV
B2
0.24mg · 18% DV
B1
0.18mg · 15% DV
B5
0.19mg · 4% DV
Minerals
Copper
0.18mg · 20% DV
Phosphorus
52mg · 7% DV
Zinc
0.52mg · 5% DV
Potassium ⭐
143mg · 4% DV
Sodium
0.7mg · 0% DV
Maytako Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maytako
To burn the 22 calories in 1 cup (small) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Maytako?
Maytako, also known as maitake, is an edible mushroom with layered, fan-shaped caps, best known in Japanese cooking. Its flavour is savoury and earthy, while the tender clusters retain a pleasant bite when cooked.
In Japan, it is often sautéed, added to soups and rice dishes, or cooked in a hot pot. Elsewhere, it works well in pasta, omelettes, or alongside roasted vegetables. At 31 calories per 100 g, with 2.7 g of fibre, it is a light ingredient; sauté it with a little oil and combine it with grains or vegetables for a more filling meal.
How Nutritious Is Maytako?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Maytako Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Maytako Contain Allergens?
No known major allergens
Which Diets Is Maytako Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Maytako Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
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Nutrition data compiled from USDA FoodData Central and scientific sources.