Shiitake Mushrooms (Cooked with Salt) – Nutritional Information
Shiitake mushrooms, when cooked with a pinch of salt, offer a delightful and savory addition to any dish. These mushrooms are not only rich in flavor but also pack a variety of beneficial nutrients. Below is the detailed nutritional profile of cooked shiitake mushrooms, highlighting their contribution to a balanced diet.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 56 kcal |
| Protein | 1.56 g |
| Total Fat | 0.22 g |
| Saturated Fat | 0.05 g |
| Carbohydrates | 14.39 g |
| Fiber | 2.1 g |
| Sugar | 3.84 g |
| Calcium | 3.0 mg |
| Iron | 0.44 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 29.0 mg |
| Potassium | 117.0 mg |
| Sodium | 240.0 mg |
| Zinc | 1.33 mg |
| Copper | 0.896 µg |
| Manganese | 0.204 mg |
| Selenium | 24.8 µg |
| Vitamin C | 0.3 mg |
| Thiamine (B1) | 0.037 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 1.5 mg |
| Vitamin B6 | 0.159 mg |
| Folate (B9) | 21.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.7 µg |
Allergen Information
Shiitake mushrooms are naturally gluten-free and do not contain common allergens like nuts, dairy, or soy. However, individuals with a known allergy to mushrooms should avoid consuming them.
Dietary Preferences
- Vegan: Shiitake mushrooms are entirely plant-based and suitable for vegan diets.
- Gluten-Free: These mushrooms are naturally free of gluten, making them an excellent choice for those with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.22 grams of total fat per 100g, they fit well into low-fat dietary plans.
- Low in Calories: At just 56 kcal per 100g, shiitake mushrooms make for a nutritious, low-calorie snack or addition to meals.
Health Benefits & Culinary Tips
Shiitake mushrooms are known for their robust umami flavor, making them a great addition to soups, stir-fries, and sauces. They provide a healthy source of dietary fiber, aiding in digestion and overall gut health. Additionally, their moderate amount of magnesium, potassium, and phosphorus supports heart health and muscle function.
The high potassium content helps regulate blood pressure, while the small amounts of selenium and zinc provide antioxidant properties that support the immune system.
For the best flavor, shiitake mushrooms should be sautéed or added towards the end of cooking to preserve their delicate taste and texture. They are perfect in vegetarian and vegan dishes, as well as complementing meat-based recipes, adding a depth of flavor.
Conclusion
Cooked shiitake mushrooms with salt not only bring a savory, umami-packed flavor to your meals but also offer a variety of nutrients beneficial for health. With their minimal fat and calorie content, these mushrooms are an excellent choice for anyone looking to enhance their diet with a plant-based, nutrient-dense ingredient. Whether you’re looking to add a boost of flavor or a nutritious component to your meal, shiitake mushrooms are a versatile and healthful option.
