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Shiitake Mushroom Calories
Low calorie, high fiber, immune-supporting
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Shiitake Mushroom (70 g) has 24 calories. That works out to 34 calories per 100 g. It contains 4.8 g of carbs, 1.5 g of protein, 0.4 g of fat and 1.8 g of fiber. Its 0.6 mg of Copper covers 70% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Shiitake Mushroom Nutrition Facts
Selected: 1 cup (chopped) · 70 g
24
KCAL / 70G
Carbs
4.8g
· 2% DV
Protein
1.5g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 21% · Fat 12%
Shiitake Mushroom nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6.3 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 1.5 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 Cup of Chopped Shiitake Mushroom?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 24 kcal |
| 1 piece (whole) | 8 g | 3 kcal |
| 5 piece (whole) | 40 g | 14 kcal |
| 1 cup (small) | 50 g | 17 kcal |
| 10 piece (whole) | 80 g | 27 kcal |
| 100 g | 100 g | 34 kcal |
| 1 serving (medium) | 100 g | 34 kcal |
| 1 cup (large) | 100 g | 34 kcal |
| 1 serving (large) | 150 g | 51 kcal |
Calculated from 34 calories per 100 g.
Frequently Asked Questions About Shiitake Mushroom
What are shiitake mushrooms used for?
Shiitake mushrooms are used to add a savory, umami flavor to soups, stir-fries, rice dishes, noodles, and sauces. Their firm texture also makes them a satisfying addition to vegetable dishes, whether fresh or rehydrated from dried.
How do you cook shiitake mushrooms so they aren't rubbery?
Cook shiitake mushrooms over fairly high heat without crowding the pan. Crowding traps steam and can leave them soft and chewy; give them room to brown, and add salt or sauce after they begin to cook.
Can you eat shiitake mushrooms raw?
It is safer to eat shiitake mushrooms thoroughly cooked rather than raw or undercooked. Raw shiitake can trigger an itchy, rash-like reaction in some people, so sauté, roast, or simmer them until fully cooked.
Can you eat shiitake mushroom stems?
Yes, shiitake mushroom stems are edible, but they are tougher and more fibrous than the caps. Slice them thinly and cook them well, or simmer them in stock for flavor and remove them before serving.
How do you rehydrate dried shiitake mushrooms?
Cover dried shiitake mushrooms with warm water and soak them until soft, then drain and use them in your recipe. Strain the soaking liquid to remove grit; its deep mushroom flavor works well in soups and sauces.
How long do shiitake mushrooms last in the fridge?
Fresh shiitake mushrooms keep best in the refrigerator in a breathable paper bag, rather than sealed in damp plastic. Use them while their caps are firm and dry, and discard any that become slimy, moldy, or unpleasant-smelling.
Can you freeze shiitake mushrooms?
Yes, shiitake mushrooms can be frozen, and cooking them first usually gives a better texture after thawing. Cool cooked mushrooms, freeze them in a sealed container, and add them directly to soups or hot dishes without thawing.
What can I substitute for shiitake mushrooms?
Cremini or portobello mushrooms can stand in for shiitake mushrooms in most cooked recipes. They provide a similar hearty bite, though the dish will have a milder, less earthy umami flavor than one made with shiitake.
Are shiitake mushrooms good for you?
Shiitake mushrooms can be a nutritious part of meals, offering fiber and naturally occurring bioactive compounds. They are not a cure or a reliable way to prevent illness, so enjoy them as food rather than as a medicinal treatment.
Why are shiitake mushrooms more expensive than button mushrooms?
Shiitake mushrooms can cost more because they are often grown on wood-based materials and take longer to cultivate than common button mushrooms. Dried shiitake also has an intense flavor, so a small amount can go a long way in cooking.
Shiitake Mushroom Vitamins & Minerals
Vitamins
Biotin
11.2µg · 37% DV
B5
1.05mg · 21% DV
B3
2.73mg · 17% DV
B2
0.16mg · 12% DV
Minerals
Copper
0.63mg · 70% DV
Phosphorus
78mg · 11% DV
Manganese
0.21mg · 9% DV
Zinc
0.7mg · 6% DV
Potassium ⭐
213mg · 6% DV
Sodium
6.3mg · 0% DV
Shiitake Mushroom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shiitake Mushroom
To burn the 24 calories in 1 cup (chopped) (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 Shiitake Mushroom?
Shiitake Mushroom is an edible woodland mushroom native to East Asia and especially familiar in Japanese and Chinese cooking. It is sold fresh or dried; dried caps are usually soaked before cooking. Its savoury, distinctly umami flavour deepens with heat, while the cooked texture is tender and substantial, particularly in the caps.
In its home cuisines it appears in soups, noodle dishes, rice dishes and stir-fries; it also works well in broths or alongside fish, tofu and vegetables. It is a low-calorie choice with some fibre: 100 g provides 34 calories and 2.5 g of fibre. For a lighter meal, sauté it with a little oil and plenty of vegetables, or add it to a broth-based soup.
How Nutritious Is Shiitake Mushroom?
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 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
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
— Not suitable
Low FODMAP
— Not suitable
Shiitake Mushroom Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.