Shiitake Mushrooms (Raw) – Nutritional Profile
Shiitake mushrooms, known for their rich umami flavor and meaty texture, are a popular ingredient in many cuisines, especially Asian dishes. These mushrooms are not only delicious but also pack a nutritional punch. Here’s a detailed breakdown of the nutritional information for raw shiitake mushrooms:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 34 kcal |
| Protein | 2.24 g |
| Total Fat | 0.49 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 6.79 g |
| Dietary Fiber | 2.5 g |
| Sugars | 2.38 g |
| Calcium | 2.0 mg |
| Iron | 0.41 mg |
| Magnesium | 20 mg |
| Phosphorus | 112 mg |
| Potassium | 304 mg |
| Sodium | 9.0 mg |
| Zinc | 1.03 mg |
| Copper | 0.142 mcg |
| Manganese | 0.23 mg |
| Selenium | 5.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.015 mg |
| Riboflavin (B2) | 0.217 mg |
| Niacin (B3) | 3.877 mg |
| Vitamin B6 | 0.293 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.4 mcg |
Health Benefits of Shiitake Mushrooms
Shiitake mushrooms are a nutritious and low-calorie food, providing a rich source of protein, fiber, and essential minerals like iron, potassium, and magnesium. They are particularly known for their immune-boosting properties, as they contain polysaccharides like lentinans, which are believed to promote immune function.
These mushrooms are also a good source of B-vitamins, including niacin (B3) and riboflavin (B2), which are important for energy production and metabolic function. Additionally, the small amount of vitamin D2 they contain can support bone health and help maintain healthy immune function.
The high fiber content of shiitake mushrooms makes them a great choice for digestive health, as they contribute to a healthy gut by supporting regular bowel movements and improving gut microbiota balance.
Allergen Information
Shiitake mushrooms are naturally gluten-free and can be safely consumed by individuals with gluten sensitivities or celiac disease. They do not contain common allergens like dairy, nuts, or soy, making them a versatile ingredient in various dietary preferences and restrictions. However, it’s important to note that some individuals may have a sensitivity or allergy to mushrooms, so caution is advised when introducing them into a new diet.
Dietary Preferences
- Vegetarian: Shiitake mushrooms are plant-based and a great source of protein, making them suitable for vegetarian diets.
- Vegan: As a mushroom variety, they are entirely plant-based and suitable for vegan diets.
- Gluten-Free: Naturally free from gluten, shiitake mushrooms are an excellent choice for those following a gluten-free diet.
- Low-Carb: With a relatively low carbohydrate content (6.79g per 100g), shiitake mushrooms can be included in a low-carb or ketogenic diet.
Culinary Uses
Shiitake mushrooms are incredibly versatile in the kitchen, adding a savory depth to dishes. They can be sautรฉed, stir-fried, roasted, or added to soups, stews, and sauces. Their robust flavor makes them an excellent addition to vegetable dishes, rice, and noodle-based meals. They can also be used in plant-based and vegetarian recipes as a substitute for meat, due to their hearty texture and rich umami taste.
Conclusion
Shiitake mushrooms are not only delicious and versatile but also highly nutritious, providing a variety of health benefits. Whether youโre looking to boost your immune system, improve your digestive health, or simply enjoy a tasty ingredient in your meals, shiitake mushrooms are an excellent choice. Their low-calorie, high-fiber, and nutrient-dense profile makes them a perfect addition to any healthy diet.
