Laura Smith
Prized for their rich, savoury taste, shiitake mushrooms are also a powerful source of nutrients. Native to East Asia, these edible fungi grow naturally on decaying hardwood trees and are used both in traditional medicine and as food. But how many calories do they contain?
| Characteristics | Values |
|---|---|
| Calories | 81 per cup (145g) |
| Carbohydrates | 21g per cup (145g) |
| Protein | 2.3g per cup (145g) |
| Fat | 0.3g per cup (145g) |
| Vitamins | B, D, thiamin, riboflavin, folate, niacin, B6, and choline |
| Minerals | Zinc, copper, selenium, potassium, and iron |
| Health Benefits | May boost heart health, reduce cancer risk, improve immunity, and promote oral health |
| Allergens | May cause skin dermatitis or asthma in rare cases |
| Origin | Native to East Asia, specifically Japan, Korea, and China |
| Appearance | Tan to dark brown with caps 2-5 inches wide |
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What You'll Learn
A cup of shiitake mushrooms (145g) contains 81 calories
Shiitake mushrooms are native to East Asia and have been used in traditional Chinese medicine and Japanese, Korean, and Eastern Russian medicine. They are also popular worldwide for their rich, earthy, and distinctive meaty taste. In addition to their culinary uses, shiitake mushrooms are also prized for their health benefits, ranging from improved heart health to reduced cancer risk.
Shiitake mushrooms are a good source of B vitamins, vitamin D, zinc, copper, and selenium. They are also a low-calorie, high-fibre food, making them a filling and nutritious option. In particular, they are a rich source of vitamin B5, with a single cup providing 104% of the daily recommended intake based on a 2,000-calorie diet.
The health benefits of shiitake mushrooms extend beyond their nutritional content. They are a natural source of beta-glucan, a type of soluble fibre that helps to reduce cholesterol. Additionally, the potassium content in shiitake mushrooms contributes to lowering blood pressure. Furthermore, shiitake mushrooms contain an antioxidant called ergothioneine, which has been linked to a reduced incidence of prostate cancer in a study of over 36,000 men in Japan.
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They are low-calorie, high-fibre, and packed with nutrients
Shiitake mushrooms are native to East Asia and have been used in traditional Chinese medicine and the medical traditions of Japan, Korea, and Eastern Russia. They are prized for their rich, savoury taste and diverse health benefits.
A cup of shiitake mushrooms weighing 145 grams provides 81 calories, with most of the calories derived from carbohydrates, and smaller amounts from protein and fat. They are a low-calorie food, with a high satiety value, making them a great option for those watching their weight.
Shiitake mushrooms are also a good source of dietary fibre, which is beneficial for digestive health and can aid in lowering cholesterol levels. The fibre in shiitake mushrooms is in the form of beta-glucan, a soluble fibre that has been linked to improved heart health.
In addition to being low in calories and high in fibre, shiitake mushrooms are packed with essential nutrients. They are an excellent source of B vitamins, including B5, thiamin, riboflavin, folate, niacin, and B6. These vitamins contribute to overall health and energy levels. Shiitake mushrooms also contain vitamin D, which is not commonly found in high amounts in vegetables.
Furthermore, shiitake mushrooms provide important minerals such as zinc, copper, and selenium. Zinc is essential for immune function, wound healing, and protein synthesis. Copper supports healthy blood vessels, bones, and immune function, while selenium acts as an antioxidant, protecting the body's cells from damage caused by free radicals.
The nutritional profile of shiitake mushrooms makes them a valuable addition to any diet, especially for those following a plant-based or vegetarian diet, as they help ensure adequate nutrient intake and promote overall health and wellbeing.
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They are a good source of zinc, typically found in meat
Shiitake mushrooms are a good source of zinc, a nutrient typically found in meat, as well as in poultry and seafood. A cup of cooked shiitake mushrooms contains almost 2 milligrams of zinc, contributing to a daily goal of 8 to 11 milligrams. The amount of zinc in 100g of raw shiitake mushrooms is 1.03 mg, while cooked shiitake mushrooms contain 1.33 mg of zinc per 100g. Dried shiitake mushrooms have the highest zinc content, with 7.66 mg per 100g.
Zinc is an essential mineral that plays a crucial role in various bodily functions. It is involved in immune function, wound healing, DNA synthesis, and the creation of proteins and enzymes. Zinc also supports the senses of taste and smell and promotes healthy skin, nails, and hair. A zinc deficiency can lead to impaired immune function, skin lesions, poor wound healing, and a loss of taste and smell.
Shiitake mushrooms are a good source of zinc for individuals following a plant-based diet, who may struggle to meet their increased zinc requirements. The bioavailability of zinc from plant sources is generally lower than that of animal sources. By incorporating shiitake mushrooms into their meals, vegetarians and vegans can boost their zinc intake and help prevent potential deficiencies.
In addition to being a good source of zinc, shiitake mushrooms offer a range of other nutritional benefits. They are low in calories and provide a good amount of fibre, B vitamins, vitamin D, copper, and selenium. The compounds in shiitake mushrooms have been linked to improved heart health, reduced cholesterol, enhanced immunity, and potential cancer-fighting properties.
Overall, shiitake mushrooms are a nutritious food item that can contribute significantly to one's daily zinc intake, especially for those following a plant-based diet. Their rich taste and diverse health benefits make them a popular ingredient in dishes worldwide.
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They are high in copper, supporting blood vessels, bones, and immunity
A cup of shiitake mushrooms (145g) provides 81 calories, with 88% of these calories coming from carbohydrates, 9% from protein, and 3% from fat. They are also a good source of choline, an essential nutrient for metabolism.
Shiitake mushrooms are native to East Asia and are one of the most popular mushrooms worldwide. They are prized for their rich, savoury taste and diverse health benefits. They have been used in traditional Chinese medicine and are also part of the medical traditions of Japan, Korea, and Eastern Russia.
Shiitake mushrooms are an excellent source of copper, providing 20% of your daily need for the mineral in just one cup. This amount increases to 1,152 micrograms, or 128% of your daily need, when the mushrooms are cooked. Copper is needed to produce energy and keep blood vessels healthy. It also supports the immune system as an antioxidant, binding to free radicals in the body and preventing them from damaging cells. Additionally, copper is involved in the production of connective tissues, helping to maintain the structure of blood vessels and supporting bone production. As copper needs increase with age, shiitake mushrooms are an important source of this essential mineral.
Shiitake mushrooms are also known to support heart health, with compounds such as eritadenine and beta-glucans that help to reduce cholesterol levels and inflammation. They contain vitamin D, which is important for bone health, and provide a good source of zinc, typically found in red meat, poultry, and seafood. Overall, shiitake mushrooms offer a range of nutritional benefits, contributing to improved health and well-being.
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They are also a rich source of selenium
Shiitake mushrooms are a low-calorie food, with one cup of fresh shiitake mushrooms (145g) providing 81 calories. They are also a good source of fibre, B vitamins, and minerals.
Shiitake mushrooms are also a rich source of selenium. Selenium is an essential trace element for humans and animals. It is required for the 21st amino acid, selenocysteine, which is used for the synthesis of selenoenzymes. Selenium-enriched shiitake mushrooms can be produced by growing strains of Lentinula edodes (the scientific name for shiitake mushrooms) on artificial logs composed of eucalyptus sawdust and subjecting them to cold shock in water containing sodium selenite. The content of selenium in the mushrooms increases with the amount of sodium selenite added to the water.
Shiitake mushrooms have been used in traditional Chinese medicine and are also part of the medical traditions of Japan, Korea, and Eastern Russia. In Chinese medicine, shiitake are believed to boost health and longevity and improve circulation. Modern medicine has also demonstrated the health benefits of shiitake mushrooms, which may include boosting heart health, reducing the risk of prostate cancer, helping with gingivitis, boosting immunity, and improving the nutritional status of plant-based eaters.
Shiitake mushrooms are also a good source of zinc, which is typically found in animal products like red meat, poultry, and seafood. A cup of cooked shiitake mushrooms provides almost 2 milligrams of zinc, contributing to the daily goal of 8 to 11 milligrams.
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Frequently asked questions
A cup of shiitake mushrooms (145g) contains 81 calories, with most of the calories coming from carbohydrates.
Shiitake mushrooms are a source of vitamins B and D. They are particularly rich in B vitamins, including vitamin B5, thiamin, riboflavin, folate, niacin, and B6.
Shiitake mushrooms are a good source of choline, copper, selenium, zinc, and protein. They also contain beta-glucan fiber, which is beneficial for cholesterol reduction.
Yes, shiitake mushrooms are considered heart-healthy due to their ability to lower cholesterol and reduce blood pressure. They also contain eritadenine and beta-glucans, which help reduce inflammation associated with heart disease.
