How healthy are shiitake mushrooms?
Are shiitake mushrooms healthy? Yes, for most people. Shiitake mushrooms score 80/100 on the HowHealthyIs Score: 100 g provide 34 kcal, 2.5 g fiber and 304 mg potassium. Shiitake mushrooms are low in calories and bring B vitamins and copper along with a deep, savory (umami) taste that can stand in for some of the meat or salt in a dish. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Shiitake mushrooms rank higher than 80% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber26%
- Potassium19%
- Magnesium14%
- Protein13%
- Iron7%
- Calcium0%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 80 minus 1 = 78. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in shiitake mushrooms?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 34 kcal | 26 kcal | |
| Protein | 2.2 g | 1.7 g | 3% |
| Carbohydrates | 6.8 g | 5.2 g | 2% |
| Fiber | 2.5 g | 1.9 g | 7% |
| Sugars | 2.4 g | 1.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.5 g | 0.4 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.4 µg | 0.3 µg | 2% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 13 µg | 9.9 µg | 2% |
| Minerals | |||
| Calcium | 2 mg | 1.5 mg | 0% |
| Iron | 0.4 mg | 0.3 mg | 2% |
| Potassium | 304 mg | 231 mg | 5% |
| Magnesium | 20 mg | 15 mg | 4% |
| Zinc | 1 mg | 0.8 mg | 7% |
| Sodium | 9 mg | 6.8 mg | 0% |
Source: USDA FoodData Central, "Mushrooms, shiitake, raw" (FDC 169242). Values rounded.
Why are shiitake mushrooms good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Stir-fries, ramen and miso soup
- Sauteed as a side or in pasta
What should you watch out for?
- Eating them raw or undercooked occasionally causes an itchy, whip-like skin rash (shiitake dermatitis), so cook them through. Dried shiitake are far more concentrated per gram.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.