Michael Davis
The weight of a cup of shiitake mushrooms depends on whether they are dried or cooked, and whether they are chopped or sliced. A third of a cup of dried shiitake mushrooms is around two to three mushrooms, while a cup of cooked shiitake mushrooms weighs 145 grams and provides 81 calories.
| Characteristics | Values |
|---|---|
| Weight | 145 grams |
| Calories | 81 |
| Protein | 2.3 grams |
| Carbohydrates | 21 grams |
| Fat | 0.3 grams |
| Sugar | 5.6 grams |
| Vitamin B | B5, thiamin, riboflavin, folate, niacin, and B6 |
| Other Vitamins | Vitamin D |
| Minerals | Zinc, Copper, Selenium |
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What You'll Learn
A cup of cooked shiitake mushrooms weighs 145g
A cup of cooked shiitake mushrooms weighs 145 grams and provides 81 calories, with 88% of those calories coming from carbohydrates, 9% from protein, and 3% from fat.
Shiitake mushrooms are an excellent source of vitamin B, zinc, and vitamin D. They are also a good source of copper, with a cup of cooked shiitake mushrooms containing more than the daily required amount of copper for most adults. Copper is vital for the immune system, supporting the creation and activity of various immune cells, including T cells, neutrophils, and natural killer cells.
In addition to their nutritional benefits, shiitake mushrooms offer several health advantages. They are naturally low in sodium and free of saturated fats, making them a heart-healthy food, especially when used as an alternative to processed meats. The beta-glucan in shiitake mushrooms helps reduce cholesterol, and the potassium content contributes to lowering blood pressure. Furthermore, shiitake mushrooms may promote dental health by reducing harmful bacteria while preserving healthy bacteria, which can help prevent gingivitis.
The weight of a cup of cooked shiitake mushrooms at 145 grams is a useful reference for cooking and nutritional purposes, as it allows for portion control and a better understanding of the nutritional content in a serving.
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A cup contains 81 calories
A cup of cooked shiitake mushrooms (approximately 145 grams) contains 81 calories. This serving size provides 88% of calories from carbohydrates, 9% from protein, and 3% from fat. The majority of calories in shiitake mushrooms come from carbohydrates, with 3 grams of beneficial fibre and 5.6 grams of natural sugar per cup.
Shiitake mushrooms are an excellent source of vitamin B, zinc, and vitamin D. They are also a good source of copper, providing more than the daily required amount for most adults in just one cup. Copper is essential for immune system function, supporting the creation and activity of various immune cells.
In addition to their nutritional benefits, shiitake mushrooms offer potential health advantages. They are naturally low in sodium and free of saturated fats, making them a heart-healthy food, especially when used as a substitute for processed meats. The beta-glucan fibre in shiitake mushrooms aids in cholesterol reduction, and the potassium content helps lower blood pressure. Furthermore, studies have suggested that shiitake mushroom extract can promote dental health by reducing harmful bacteria while preserving healthy bacteria.
Overall, shiitake mushrooms are a nutritious and healthy food option, providing a good source of essential vitamins, minerals, and fibre, along with potential benefits for heart health, dental health, and overall immunity.
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They are a good source of zinc
A cup of cooked shiitake mushrooms (approximately 145 grams) contains almost 2 milligrams of zinc, contributing to the daily recommended intake of 8 to 11 milligrams. Zinc is a trace mineral that is essential for several bodily functions, including immune function, DNA synthesis, growth, and enzyme reactions. It cannot be synthesised by the human body and must be obtained through dietary sources.
Shiitake mushrooms are an excellent source of zinc for individuals following a vegan or vegetarian diet, as zinc is commonly found in animal-based foods such as red meat, poultry, and seafood. Plant-based sources of zinc are limited, but legumes like beans, lentils, and chickpeas are good alternatives. Among mushrooms, shiitake mushrooms stand out for their high zinc content.
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 fiber, B vitamins, copper, and selenium. The B vitamins found in shiitake mushrooms include B5, thiamin, riboflavin, folate, niacin, and B6. The copper content in shiitake mushrooms is particularly notable, with one cup providing more than the daily required amount for most adults.
The bioactive compounds in shiitake mushrooms are also believed to have immune-boosting, cholesterol-lowering, and anticancer effects. Studies have suggested that compounds in shiitake mushrooms may reduce harmful bacteria associated with dental health issues like gingivitis while preserving healthy bacteria. Additionally, shiitake mushrooms contain amino acids, polysaccharides, terpenoids, sterols, and lipids, further contributing to their nutritional profile.
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They are rich in B vitamins
A cup of cooked shiitake mushrooms (approximately 145 grams) is a rich source of B vitamins, offering 81 calories, 2.3 grams of protein, 21 grams of carbohydrates, and 0.3 grams of fat.
Shiitake mushrooms are native to the mountain regions of Japan, Korea, and China, where they grow on fallen logs. They have been used for food and traditional medicine for centuries and are now cultivated and consumed worldwide.
Shiitake mushrooms are prized for their rich, earthy flavour and are a popular ingredient in Asian cuisine. They are also used as supplements and are known for their health benefits.
The B vitamins found in shiitake mushrooms include B5, thiamin, riboflavin, folate, niacin, and B6. These vitamins are essential for various bodily functions, including metabolism and the production of certain neurotransmitters.
In addition to being a good source of B vitamins, shiitake mushrooms are also rich in other nutrients such as vitamin D, zinc, copper, and selenium. They are known to promote heart health, reduce the risk of prostate cancer, improve dental health, boost immunity, and provide beneficial effects for those following a plant-based diet.
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They are a low-calorie food
A cup of shiitake mushrooms weighs around 50 grams and is a very low-calorie food option. This amount provides a nutritious and healthy addition to any meal, without adding excessive calories. With just 19 calories per cup, shiitake mushrooms are an excellent choice for those watching their calorie intake. They are a good source of dietary fibre, which aids digestion and promotes a feeling of fullness, further supporting weight management.
The low-calorie content of shiitake mushrooms makes them an ideal ingredient for creating light meals and snacks. They can be added to salads, stir-fries, soups, and pasta dishes to boost flavour and nutritional value without significantly increasing the calorie count. This makes them a versatile and healthy option for conscious eaters.
Shiitake mushrooms are also a good source of essential nutrients, including B vitamins and minerals like selenium, copper, and potassium. These vitamins and minerals contribute to overall health and well-being, and the low-calorie nature of shiitake mushrooms means you can consume a good amount of these nutrients without worrying about excess calories.
The nutritional profile of shiitake mushrooms makes them a valuable component of a balanced diet. Their low-calorie content, coupled with their nutritional benefits, makes them a favourable option for health-conscious individuals. Including shiitake mushrooms as a regular part of your diet can contribute to maintaining a healthy weight and overall nutritional well-being.
In summary, with only 19 calories per cup, shiitake mushrooms are indeed a low-calorie food option. They provide a range of health benefits due to their nutritional content and are a versatile ingredient in various low-calorie recipes. Incorporating shiitake mushrooms into your diet is a delicious and nutritious way to support your health and weight management goals.
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Frequently asked questions
There are 145 grams of shiitake mushrooms in a cup.
Yes, there are different cups for measuring liquid and dry goods.
Yes, dried shiitake mushrooms weigh less than fresh ones. One ounce of dried mushrooms is equivalent to about 8 ounces of fresh mushrooms.
Shiitake mushrooms are an excellent source of vitamin B, zinc, copper, selenium, and vitamin D. They are also low in sodium and saturated fats, making them a heart-healthy food.
It depends on the size of the mushrooms. A recipe calling for a cup of shiitake mushrooms may be referring to the volume of chopped mushrooms, in which case you would need to chop the mushrooms before measuring. Alternatively, the recipe may be referring to a certain number of whole mushrooms, which you can estimate to be between 7 and 10 mushrooms per cup.
