1 cup (chopped) of Shiitake mushroom (89 g) has 30 calories. That works out to 34 calories per 100 g. It contains 6.1 g of carbs, 2 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 0.8 mg of Copper covers 89% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

Shiitake mushroom Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.8g

· 2% DV

Protein

2.2g

· 4% DV

Fat

0.5g

· 1% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 22% · Fat 11%

Shiitake mushroom Vitamins & Minerals

Vitamins

1.5mg · 30% DV

3.88mg · 24% DV

Biotin

5.5µg · 18% DV

0.22mg · 17% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

112mg · 16% DV

Selenium

5.7µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Shiitake mushroom?

Nutrient density

High

78/ 100

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

52/ 100

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.

Shiitake mushroom Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Shiitake mushroom

To burn the 34 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Shiitake mushroom 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 Shiitake mushroom Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Shiitake mushroom Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Shiitake mushroom Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Shiitake mushroom

🍄vs🍅

Shiitake mushroom vs Tomato16 kcal more per 100 g

→🍄vs🥗

Shiitake mushroom vs Mixed Green Salad16 kcal more per 100 g

→🍄vs🫑

Shiitake mushroom vs Red Pepper3 kcal more per 100 g

→🍄vs🥄

Shiitake mushroom vs Boiled Beetroot10 kcal fewer per 100 g

→

Foods Similar to Shiitake mushroom

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Shiitake mushroom

How many calories are in shiitake mushrooms, and are they good for a diet?

Shiitake mushrooms provide 34 calories per 100g. Their low calorie content can make them a practical choice for calorie-conscious diets.

Are shiitake mushrooms keto-friendly, and are they high in carbs?

Per 100g, shiitake mushrooms contain 6.8g of carbs and have a glycemic index of 10. Based on the provided data, they are compatible with keto diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026