Portobello mushrooms vs shiitake mushrooms: which is healthier?
They are about equally nutrient-dense: portobello mushrooms scores 81/100 and shiitake mushrooms 80/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Portobello mushrooms
22 kcal per 100 g. 1 whole cap: 84 g
Shiitake mushrooms
34 kcal per 100 g. 4 mushrooms: 76 g
Which to pick for your goal
- Fewer caloriesPortobello mushrooms22 vs 34 kcal per 100 g
- More proteinAbout even2.1 vs 2.2 g per 100 g
- More fiberShiitake mushrooms1.3 vs 2.5 g per 100 g
- Less sugarAbout even2.5 vs 2.4 g per 100 g
- More potassiumPortobello mushrooms364 vs 304 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Portobello mushrooms, 100 g | Shiitake mushrooms, 100 g | Portobello mushrooms, 84 g | Shiitake mushrooms, 76 g |
|---|---|---|---|---|
| Calories | 22 kcal | 34 kcal | 18 kcal | 26 kcal |
| Protein | 2.1 g | 2.2 g | 1.8 g | 1.7 g |
| Carbohydrates | 3.9 g | 6.8 g | 3.3 g | 5.2 g |
| Sugars | 2.5 g | 2.4 g | 2.1 g | 1.8 g |
| Fiber | 1.3 g | 2.5 g | 1.1 g | 1.9 g |
| Fat | 0.3 g | 0.5 g | 0.3 g | 0.4 g |
| Saturated fat | <0.1 g | 0 g | <0.1 g | 0 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 364 mg | 304 mg | 306 mg | 231 mg |
| Iron | 0.3 mg | 0.4 mg | 0.3 mg | 0.3 mg |
| Calcium | 3 mg | 2 mg | 2.5 mg | 1.5 mg |
| Magnesium | 0 mg | 20 mg | 0 mg | 15 mg |
| Sodium | 9 mg | 9 mg | 7.6 mg | 6.8 mg |
Last updated . Scores use the HowHealthyIs Score method.