Calories in Shiitake Mushroom

About Shiitake Mushroom Nutrition

Shiitake mushrooms are a prized culinary and medicinal mushroom native to East Asia, known for their meaty texture and deep, savory umami flavor. They are remarkably low in calories — just 34 calories per 100g, or about 24 calories per cup sliced — while delivering 2.2g protein, 7g carbs, and only 0.5g fat. Beyond their nutrition numbers, shiitake are valued for bioactive compounds: beta-glucans and the polysaccharide lentinan, which are studied for immune support, plus eritadenine, which may help manage cholesterol. Sun-dried shiitake are also one of the few plant sources of vitamin D.

With 34 calories per 100 grams, Shiitake Mushroom provides 2.2g of protein,7g of carbohydrates, and 0.5g of fat.

Macronutrient Breakdown

• Protein: 2.2g - 26% of calories
• Carbohydrates: 7g - 82% of calories (including 1.1g fiber)
• Fat: 0.5g - 13% of calories

Health Benefits of Shiitake Mushroom

• Very low in calories (34/100g) yet rich in umami, making them a satisfying, weight-friendly meat substitute
• Contain beta-glucans and lentinan — polysaccharides studied for supporting immune system function
• Provide eritadenine and beta-glucan fiber, which may help lower LDL cholesterol
• Good source of B vitamins (especially B5/pantothenic acid and niacin) that support energy metabolism
• Supply copper, selenium, and zinc — minerals important for nerve, thyroid, and immune health
• UV-exposed and sun-dried shiitake are a rare plant-based source of vitamin D2

How to Eat Shiitake Mushroom

Shiitake are far more flavorful cooked than raw — sautéing, roasting, or grilling deepens their umami and improves digestibility (raw shiitake can irritate the gut in some people). Remove the tough, fibrous stems before cooking the caps, but save the stems to flavor stocks and broths. They shine in stir-fries, ramen and miso soups, risottos, and as a low-calorie meat stand-in for burgers and tacos. Dried shiitake are even more intense: rehydrate in warm water for 20–30 minutes, then use both the mushrooms and the savory soaking liquid as a stock.

Selection and Storage

Choose fresh shiitake with firm, dry, dome-shaped caps and no sliminess or dark soft spots. Store fresh ones in a paper bag in the refrigerator (not sealed plastic, which traps moisture) and use within about a week. Dried shiitake keep for many months in an airtight container in a cool, dark pantry and are an excellent, economical staple. Avoid washing fresh mushrooms under running water — wipe them clean or rinse briefly, since they absorb water quickly.

Dietary Considerations

Shiitake mushrooms are naturally vegan, vegetarian, gluten-free, and very low in fat and sodium. With only about 6g net carbs per 100g and meaty bulk, modest portions fit low-calorie and Mediterranean eating patterns well; strict keto dieters should simply account for the carbs in larger servings. They're a popular umami booster for plant-based cooking. A small number of people experience 'shiitake dermatitis' from eating large amounts raw or undercooked, so cooking them thoroughly is recommended.

Related Foods & Further Reading

Shiitake are one of several mushrooms worth comparing. Everyday white button mushrooms are even lower in calories and milder in flavor, while a meaty portobello works as a low-calorie burger or steak substitute. For other umami-rich, low-calorie vegetables, broccoli and spinach pair well with shiitake in stir-fries and add fiber, vitamin C, and vitamin K with very few extra calories.