Nutrilyt
All foods
Shiitake Mushroom

Vegetable / Fungus

Shiitake Mushroom

Shiitake mushrooms are a low-calorie, nutrient-dense fungus known for their savory umami flavor and immune-supporting beta-glucans.

Shiitake mushrooms are edible fungi native to East Asia, prized for their rich umami flavor and medicinal properties, particularly immune and cardiovascular support.

low-calorie umami-flavored functional fungus

Typical serving · 100g

Common varieties · Donko, Koshin, White Shiitake, Black Forest

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Shiitake mushrooms are low-calorie, water-dense fungi providing moderate fiber and protein. They digest slowly due to chitin and beta-glucan content, promoting stable blood sugar and sustained satiety. Their macronutrient profile is minimal, but their bioactive compounds, like lentinan and eritadenine, offer distinct physiological benefits. As a whole food, they are minimally processed.

Varieties: Donko · Koshin · White Shiitake · Black Forest

#shiitakemushroom#lowcalorie#lowglycemic#betaglucan#immunesupport#umami#functionalfood#guthealth#wholefood#lowcarb

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

34kcal

Density 0.34 kcal/g

Protein

2.2g

Carbs

6.8g

Fat

0.5g

Fiber

2.5g

Sugar

2.4 g

Sodium

5 mg

Potassium

304 mg

Glycemic index

10

Glycemic load

1

Water content

83%

Standout compounds

Nutrient highlights

  • Beta-glucans

    high

    Modulates immune system and lowers cholesterol

  • Copper

    moderate

    Supports iron absorption and cardiovascular health

  • Selenium

    moderate

    Acts as a powerful antioxidant protecting cells from damage

  • Ergothioneine

    high

    Unique antioxidant that protects against oxidative stress and inflammation

  • Vitamin B5

    moderate

    Essential for synthesizing coenzyme A and metabolizing fats

Wellness map

Health scores & processing

Weight loss
88
Satiety
72
Blood sugar
95
Gut health
82
Heart health
85
Fitness
60
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Fresh shiitake mushrooms are whole, unadulterated agricultural products requiring no industrial processing.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Commercial shiitake mushrooms are generally safe, though they can bioaccumulate heavy metals from contaminated soil. Always cook them to break down tough chitin and avoid shiitake dermatitis, a rare skin reaction to raw lentinan.

85safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationlow

Watch for

  • heavy metals (from substrate)
  • spores (respiratory irritant)

Safer choices

Organically grown shiitake on controlled hardwood substrates minimize heavy metal and pesticide risks.

Prep tips

Wipe with a damp cloth instead of soaking to prevent waterlogging. Always cook thoroughly to neutralize lentinan and improve digestibility.

Wild-foraged mushrooms carry misidentification risk; commercial varieties are heavily regulated and safe.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content allow for large portion sizes with minimal caloric intake, while fiber provides bulk.

  2. Blood sugar

    Very low glycemic index and load. Beta-glucans slow glucose absorption, preventing blood sugar spikes.

  3. Fitness & energy

    Not a primary energy source due to low calories and carbs, but useful for adding flavor to meals without adding macros.

  4. Gut health

    Chitin and beta-glucans act as prebiotics, feeding beneficial gut bacteria and supporting microbiome diversity.

  5. Processing quality

    Whole food with no additives. Dried versions are also minimally processed, concentrating nutrients without synthetic chemicals.

  6. Food safety

    Safe when cooked. Rare risk of shiitake dermatitis if consumed raw. Heavy metal accumulation is a minor concern dependent on growing substrate.

  7. Common mistakes

    Eating them raw in salads, soaking them in water before cooking, or overcooking until mushy which destroys texture and some nutrients.

  8. Best preparation

    Sautéing, roasting, or simmering in soups. Cooking breaks down chitin for better nutrient absorption and eliminates dermatitis risk.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Flavor enhancer for low-calorie meals

    Their umami profile adds depth to soups and stir-fries without the need for high-calorie sauces or excessive salt.

  • Immune-supporting broth base

    Simmering stems and caps creates a nutrient-dense, beta-glucan-rich broth for cold season.

  • Low-carb diet staple

    Provides bulk and texture to replace higher-carb ingredients in keto and low-carb recipes.

Balance sheet

Pros & cons

Upsides

  • Very low calorie and low energy density
  • Rich in immune-modulating beta-glucans
  • High in unique antioxidants like ergothioneine
  • Provides deep umami flavor without added sodium
  • Very low glycemic impact

Trade-offs

  • Must be cooked to avoid shiitake dermatitis
  • Not a significant source of protein or energy
  • Stems are too tough to eat and must be discarded or used for broth
  • Can be more expensive than common button mushrooms

Fit check

Who is it for?

Great match

  • low-calorie dieting
  • blood sugar management
  • immune system support
  • flavoring clean-eating recipes

Consider alternatives

  • raw food diets
  • high-protein muscle-building diets
  • calorie-dense meal prep

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS90% alike
    Cremini Mushroom

    Compare with

    Cremini Mushroom

    Shiitake offers more immune-supporting beta-glucans and a stronger umami flavor, while cremini is milder and slightly lower in calories.

    Shiitake mushrooms provide stronger umami and more immune benefits, while cremini mushrooms offer a milder flavor for everyday dishes.

    Shiitake Mushroom vs Cremini Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS85% alike
    Portobello Mushroom

    Compare with

    Portobello Mushroom

    Portobello provides more volume and protein per serving, but shiitake delivers higher concentrations of B vitamins and unique bioactive compounds.

    Portobello mushrooms are better for satiety and protein, while shiitake mushrooms win for micronutrient density and immune support.

    Shiitake Mushroom vs Portobello Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS88% alike
    Oyster Mushroom

    Compare with

    Oyster Mushroom

    Oyster mushrooms are slightly higher in protein and easier to digest, while shiitake offers stronger cholesterol-lowering eritadenine and deeper flavor.

    Oyster mushrooms are slightly higher in protein, while shiitake mushrooms offer deeper umami flavor and more targeted cardiovascular benefits.

    Shiitake Mushroom vs Oyster Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS85% alike
    White Button Mushroom

    Compare with

    White Button Mushroom

    White buttons are cheaper and milder, but shiitake mushrooms are superior in micronutrient density and therapeutic polysaccharides.

    White button mushrooms are more affordable, but shiitake mushrooms deliver more nutrients and a richer, savory flavor.

    Shiitake Mushroom vs White Button Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS82% alike
    Maitake Mushroom

    Compare with

    Maitake Mushroom

    Maitake edges out shiitake slightly in immune-modulating beta-glucans, but shiitake provides more iron and a meatier texture for stir-fries.

    Maitake mushrooms are slightly better for blood sugar and immune support, while shiitake mushrooms offer more iron and better culinary texture.

    Shiitake Mushroom vs Maitake Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS75% alike
    Enoki Mushroom

    Compare with

    Enoki Mushroom

    Enoki is lower in calories and higher in fiber per calorie, but shiitake provides a richer nutrient profile and more robust culinary versatility.

    Enoki mushrooms are lower in calories and great for soups, while shiitake mushrooms provide more overall nutrients and a stronger umami taste.

    Shiitake Mushroom vs Enoki Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS70% alike
    Porcini Mushroom

    Compare with

    Porcini Mushroom

    Porcini excels in thiamin and copper, while shiitake offers more B5 and unique lentinan; both are umami powerhouses but porcini is often dried.

    Porcini mushrooms offer a deeper earthy flavor and more protein, while shiitake mushrooms are more accessible and rich in specific immune compounds.

    Shiitake Mushroom vs Porcini Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS95% alike
    Dried Shiitake Mushroom

    Compare with

    Dried Shiitake Mushroom

    Dried shiitake concentrates nutrients, calories, and umami flavor significantly compared to fresh, making it far more nutrient-dense per gram.

    Dried shiitake mushrooms pack more flavor and nutrients per gram, but fresh shiitake mushrooms are better for volume eating and low calories.

    Shiitake Mushroom vs Dried Shiitake Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS78% alike
    King Oyster Mushroom

    Compare with

    King Oyster Mushroom

    King oyster provides a meatier texture and more potassium, while shiitake offers broader micronutrient diversity and immune benefits.

    King oyster mushrooms are better for a meaty texture and satiety, while shiitake mushrooms provide more vitamins and immune-boosting compounds.

    Shiitake Mushroom vs King Oyster Mushroom
  • Shiitake Mushroom

    This food

    Shiitake Mushroom

    VS65% alike
    Chanterelle Mushroom

    Compare with

    Chanterelle Mushroom

    Chanterelles are richer in vitamin D and potassium, whereas shiitake provides more B vitamins and accessible beta-glucans.

    Chanterelle mushrooms are higher in vitamin D and potassium, while shiitake mushrooms are richer in B vitamins and easier to find fresh.

    Shiitake Mushroom vs Chanterelle Mushroom

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are shiitake mushrooms good for weight loss?

    Yes, they are very low in calories and high in water content, allowing you to eat large portions without overconsuming calories.

  • Can diabetics eat shiitake mushrooms?

    Yes, they have a very low glycemic index and contain fiber that helps regulate blood sugar levels effectively.

  • What happens if you eat raw shiitake mushrooms?

    Eating raw shiitake can cause shiitake dermatitis, a whiplash-like skin rash, due to the lentinan compound. Always cook them.

  • Are shiitake mushrooms anti-inflammatory?

    Yes, they contain bioactive compounds like beta-glucans and ergothioneine that have demonstrated anti-inflammatory and antioxidant properties.

  • Do shiitake mushrooms have a lot of protein?

    No, while they contain some protein (2.2g per 100g), they are not considered a high-protein food and should be paired with other protein sources.

  • Are dried shiitake mushrooms as healthy as fresh?

    Dried shiitake are highly nutritious and concentrate vitamin D and umami flavor, but they lose some B vitamins in the drying process.

  • Do shiitake mushrooms interact with medications?

    They may have mild blood-thinning effects and can potentially interact with immunosuppressants due to their immune-stimulating properties.

  • Can you eat shiitake mushroom stems?

    The stems are tough and woody, making them difficult to eat directly, but they are excellent for making flavorful vegetable broths.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

88

Comparisons