Vegetables and mushrooms · IFCT 2017
Shiitake mushroom: nutrition per 100 g
Per 100 g, fresh shiitake gives 58 kcal, 3.2 g protein, 9.0 g carbohydrate and 3.0 g fibre, according to IFCT 2017. It ranks 2nd of 39 vegetables for both zinc, 1.21 mg, and riboflavin, 0.16 mg, and 5th for iron, 1.93 mg. Its 0.45 mg vitamin B6 covers about a fifth of a man's daily need, more than most vegetables.
About shiitake mushroom
Shiitake, a Lentinula species, is a brown-capped mushroom traditionally grown on hardwood logs in East Asia. In India it is cultivated on a small scale in Manipur, Meghalaya, Sikkim, Himachal Pradesh and Uttarakhand, often on sawdust blocks, and much of what reaches city shops is imported and dried. IFCT 2017 records names in 12 languages, nearly all of them general words for mushroom; the Manipuri name, uyen, refers to mushrooms that grow on wood.
Fresh shiitake has a firmer, chewier texture and a deeper, savoury flavour than button mushrooms, and the tough stems are usually removed or saved for stock. Indian cooks use it in Indo-Chinese stir-fries, thukpa and clear soups, and it holds up well in a mushroom curry or pulao. Dried shiitake, soaked in warm water, gives an especially rich broth.
What shiitake mushroom brings to a meal
- 01
Zinc ranks 2nd of 39
Shiitake carries 1.21 mg zinc per 100 g, 79th of 243 foods. For a woman, 100 g of shiitake meets 9 per cent of the daily zinc requirement, a helpful extra on a vegetarian plate.
- 02
B vitamins in a mushroom
Each 100 g supplies 0.16 mg riboflavin, 41st of 241 foods, 0.45 mg vitamin B6 and 1.92 mg niacin. These vitamins help the body turn food into energy and use protein.
- 03
Iron ranks 5th of 39
Shiitake has 1.93 mg iron per 100 g, 10 per cent of a man's requirement. Pairing it with capsicum or tomato, which bring vitamin C, helps absorption.
- 04
Almost no calcium
At 5 mg calcium per 100 g, shiitake ranks last of 39 vegetables. It is a source of zinc, B vitamins and flavour, not of calcium.
Shiitake mushroom nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 58 kcal | 3% | 3% |
| Protein | 3.2 g | 6% | 7% |
| Carbohydrate (available) | 9 g | ||
| Dietary fibre | 3 g | ||
| Free sugars | 0.2 g | ||
| Total fat | 0.8 g | ||
| Water | 82.9 g | ||
| Fats | |||
| Saturated fat | 0.12 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.48 g | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 5 mg | 1% | 1% |
| Iron | 1.93 mg | 10% | 7% |
| Zinc | 1.21 mg | 7% | 9% |
| Magnesium | 24 mg | 5% | 6% |
| Phosphorus | 96 mg | ||
| Potassium | 323 mg | ||
| Sodium | 9 mg | ||
| Copper | 0.23 mg | ||
| Vitamins | |||
| Thiamine (B1) | 0.05 mg | 3% | 3% |
| Riboflavin (B2) | 0.16 mg | 6% | 7% |
| Niacin (B3) | 1.92 mg | 11% | 14% |
| Vitamin B6 | 0.45 mg | 19% | 24% |
| Folate (B9) | 11 µg | 4% | 5% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | ||
| Vitamin K1 | 12.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Shiitake mushroom: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/shiitake-mushroom/
Where shiitake mushroom sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Riboflavin (B2) | 0.16 mg | 2nd of 39 | 41st of 241 |
| Zinc | 1.21 mg | 2nd of 39 | 79th of 243 |
| Iron | 1.93 mg | 5th of 39 | 100th of 242 |
| Potassium | 323 mg | 16th of 39 | 127th of 243 |
| Dietary fibre | 3 g | 23rd of 39 | 128th of 182 |
How shiitake mushroom is eaten
- Indo-Chinese stir-fry: sliced shiitake tossed with garlic, ginger, spring onion, soy sauce and a little chilli.
- Thukpa or clear soup: shiitake simmered in the broth with noodles, greens and ginger.
- Mushroom pulao: sliced shiitake cooked with basmati rice, whole spices and fried onions.
- Shiitake masala: mushrooms cooked in an onion, tomato and garam masala gravy, finished with kasuri methi.
- Dried shiitake stock: soaked caps and their soaking water used as the base for a vegetable soup or dal.
Before you plan around it
Eating raw or lightly cooked shiitake occasionally causes shiitake dermatitis, an itchy, streaky rash that appears a day or two later and can last for weeks. Cooking shiitake thoroughly prevents it, so avoid raw shiitake in salads. The stems are tough and best removed. Dried shiitake is far more concentrated than fresh, and the figures on this page are for the fresh mushroom only. As with any mushroom, buy from a reliable source rather than foraging.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about shiitake mushroom
Is shiitake mushroom healthy?
Yes. IFCT 2017 lists fresh shiitake at 58 kcal per 100 g with 3.2 g protein, 3.0 g fibre, 1.21 mg zinc, 1.93 mg iron and 0.45 mg vitamin B6. It is a flavourful way to add minerals and B vitamins to vegetarian meals.
Can shiitake be eaten raw?
It is best not to. Raw or undercooked shiitake can cause an itchy skin rash in some people, known as shiitake dermatitis. Thorough cooking prevents it and also brings out the mushroom's savoury flavour.
Is shiitake grown in India?
Yes, on a small scale, mainly in the north-eastern states and the Himalayan hills, where the cool, humid climate suits it. Much of the shiitake sold in Indian cities is imported dried; fresh shiitake is available in some supermarkets.
Related foods and tables
Button mushroom
Nutrition per 100 g, from IFCT 2017.
Oyster mushroom (dried)
Nutrition per 100 g, from IFCT 2017.
Chicken mushroom
Nutrition per 100 g, from IFCT 2017.
Pak Choi leaves
Nutrition per 100 g, from IFCT 2017.
Spring onion
Nutrition per 100 g, from IFCT 2017.
Riboflavin (vitamin B2) content of Indian foods
Every food in the tables, ranked by riboflavin (vitamin b2) per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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