Shiitake Mushrooms (Cooked, Without Salt) – Nutritional Information & Health Benefits
Shiitake mushrooms, renowned for their rich, earthy flavor and numerous health benefits, are a favorite among culinary enthusiasts. When cooked without added salt, these mushrooms retain their natural nutrients while offering a low-calorie, heart-healthy option for many dishes. They are a versatile ingredient, perfect for soups, stir-fries, and more, adding depth and a unique umami taste. Below is a breakdown of their nutritional content and key health benefits.
Nutritional Breakdown per 100g
| Nutrient | Amount |
|---|---|
| Energy | 56 kcal |
| Protein | 1.56 g |
| Fat | 0.22 g |
| Saturated Fat | 0.05 g |
| Carbohydrates | 14.39 g |
| Fiber | 2.1 g |
| Sugar | 3.84 g |
| Calcium | 3 mg |
| Iron | 0.44 mg |
| Magnesium | 14 mg |
| Phosphorus | 29 mg |
| Potassium | 117 mg |
| Sodium | 4 mg |
| Zinc | 1.33 mg |
| Copper | 0.896 mcg |
| Manganese | 0.204 mg |
| Selenium | 24.8 mcg |
| Vitamin C | 0.3 mg |
| Thiamin (B1) | 0.037 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 1.5 mg |
| Vitamin B6 | 0.159 mg |
| Folate | 21 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.7 mcg |
Health Benefits of Shiitake Mushrooms
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Low in Calories, High in Nutrients
At just 56 kcal per 100g serving, shiitake mushrooms are an excellent choice for anyone looking to add more flavor and nutrition to their meals without extra calories. They provide an array of essential nutrients, including fiber, protein, and key minerals. -
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Good Source of Fiber
With 2.1 grams of dietary fiber per 100g, shiitake mushrooms contribute to digestive health, helping to maintain regularity and prevent constipation. Fiber also aids in managing blood sugar levels and supporting a healthy gut microbiome. -
Rich in Antioxidants
Shiitake mushrooms contain several antioxidants, including selenium and copper, which help protect cells from oxidative stress. These antioxidants support overall immune health and may play a role in reducing inflammation in the body. -
Promotes Heart Health
With only 0.22g of fat and a minimal amount of saturated fat, shiitake mushrooms are a heart-healthy food. Additionally, the potassium content (117 mg per 100g) supports healthy blood pressure levels, while the fiber helps maintain healthy cholesterol levels. -
Supports Immune Function
The selenium content (24.8 mcg per 100g) plays a significant role in maintaining immune system function. Selenium is an essential mineral that supports the body’s ability to fight infections and combat oxidative stress. -
Boosts Bone Health
Though low in calcium, shiitake mushrooms provide important minerals such as magnesium (14 mg) and phosphorus (29 mg) that contribute to bone health and proper skeletal function. -
Natural Source of Vitamin D2
Shiitake mushrooms are one of the few non-animal sources of vitamin D2, providing 0.7 mcg of vitamin D per 100g serving. Vitamin D is crucial for calcium absorption and bone health, especially in individuals who do not consume fortified dairy or supplements. -
Supports Healthy Skin and Hair
The presence of niacin (1.5 mg), riboflavin (0.17 mg), and vitamin B6 (0.159 mg) contributes to skin health and may promote hair growth. These B vitamins support the production of collagen, which is vital for maintaining skin elasticity and preventing dryness.
Allergen Information
Shiitake mushrooms are naturally free from common allergens such as gluten, dairy, and nuts. However, individuals with mushroom allergies or sensitivities should avoid consuming them. As always, it is recommended to consult with a healthcare provider if you have concerns about food allergies.
Dietary Preferences
Shiitake mushrooms are suitable for various dietary preferences and restrictions, including:
- Vegetarian
- Vegan
- Gluten-Free
- Low-Carb
- Low-Fat
- Low-Sodium
- Kosher
- Halal
These mushrooms are an excellent addition to plant-based and health-conscious diets. Their versatility in cooking also makes them a great alternative for those looking to reduce meat consumption while still enjoying savory, umami flavors.
Cooking Tips and Serving Ideas
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Stir-Fries & Sautés: Shiitake mushrooms pair wonderfully with a variety of vegetables, tofu, or lean proteins. Sauté them in olive oil or a touch of sesame oil for a rich, umami flavor.
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Soups & Stews: Add cooked shiitake mushrooms to broths or soups for an added depth of flavor. Their hearty texture makes them a great substitute for meat in plant-based dishes.
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Pasta Dishes: Shiitake mushrooms complement pasta sauces, particularly cream-based or tomato-based dishes. Consider adding them to a risotto or fettuccine for an earthy twist.
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Salads: For a unique salad topping, toss cooked shiitake mushrooms with greens, fresh herbs, and a light vinaigrette.
Conclusion
Shiitake mushrooms, with their subtle, savory flavor and impressive nutrient profile, are a fantastic addition to any kitchen. They provide an array of health benefits, including support for heart health, digestion, and immune function, all while remaining low in calories and fat. Whether you’re looking to enhance the taste of your dishes or boost your nutrient intake, shiitake mushrooms are an excellent choice for both everyday meals and special occasions.
