Shiitake Nutrition Benefits and Facts

Nutritional summary

Shiitake mushrooms contain lentinan and other β-D-glucans (polysaccharides that form part of the fungal cell wall), which are well-established for their ability to strengthen the immune system and are studied for their antitumor properties .
These mushrooms are a rare non-animal source of vitamin B12, which is essential for red blood cell formation and nerve function; among common mushroom varieties, shiitake typically contains the highest concentrations .
Shiitake mushrooms naturally contain ergosterol, a precursor that converts to vitamin D2 when exposed to UV light; the gills of the mushroom are particularly efficient at this conversion, producing significantly more vitamin D than the cap or stalk .
Higher overall mushroom consumption, including shiitake, is consistently linked in large meta-analyses to a lower risk of total cancer and may be associated with improved cardiometabolic health .
Early research in animal models suggests that specific vesicle-like nanoparticles (tiny membrane-enclosed structures) in shiitake may influence the gut microbiota and cognitive function, though human data is currently limited .

Interesting fact

Shiitake mushrooms are one of the few non-animal food sources that can naturally produce significant amounts of vitamin D when their gills are exposed to sunlight.

Standout nutrients

EPIC

SOURCE

Pantothenic acid

SUPER

SOURCE

Riboflavin (Vitamin B2)

SUPER

SOURCE

Biotin

ELITE

SOURCE

Selenium

kcal per 100g

Protein2.75g

Fat0.26g

Carbs2.10g

Fiber1.23g

Sugar0.79g

Fat breakdown

Polyunsat0.11g

Monounsat0.00g

Saturated0.03g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Mushrooms have a very low carbon footprint as they are often grown on agricultural byproducts like sawdust.

Confidencehigh

Storage

Refrigerate

5–7 days

Store in a paper bag to allow for airflow and prevent sliminess.

Keep Dry

5–7 days

Do not wash until immediately before use.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Edible mushrooms as an alternative to animal proteins for having a more sustainable diet: a review - PMC

[2]pmc.ncbi.nlm.nih.gov

Shiitake Mushroom-Derived Vesicle-like Nanoparticles Improve Cognitive Function and Reshape Gut Microbiota and Fecal Metabolome in Aged Mice - PMC

[3]pmc.ncbi.nlm.nih.gov

Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies - PMC

[4]pmc.ncbi.nlm.nih.gov

Association of mushroom consumption with all-cause and cause-specific mortality among American adults: prospective cohort study findings from NHANES III - PMC

[6]pmc.ncbi.nlm.nih.gov

Mushroom consumption and cardiometabolic health outcomes in the ...

[7]pmc.ncbi.nlm.nih.gov

A Review of Mushrooms as a Potential Source of Dietary Vitamin D - PMC

[8]pmc.ncbi.nlm.nih.gov

Mushrooms as future generation healthy foods - PMC - NIH

[10]pmc.ncbi.nlm.nih.gov

Comparative Study of Chaga (Inonotus obliquus) Dietary Supplements Using Complementary Analytical Techniques - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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