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mushrooms shiitake
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Mushrooms, shiitake

🔥 44 Calories
💪 2.4g Protein
⚡ 8.2g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Mushrooms, shiitake
Energy density
Light
44 kcal per 100g
Macro energy profile
Carb-led
22% Protein · 74% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in fiberLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

44
kcal/100g
Protein
2.4g
Carbohydrates
8.2g
Fat
0.2g
Glycemic Index:
15

About Mushrooms, shiitake

Shiitake mushrooms (Lentinula edodes) are a species of edible mushroom native to East Asia, particularly Japan and China. Known for their unique flavor and texture, they have been cultivated for over a thousand years and are a staple in various Asian cuisines. Apart from their culinary uses, shiitake mushrooms are also valued in traditional medicine for their potential health benefits, including immune support and anti-inflammatory properties. Nutritionally, shiitake mushrooms are low in calories, with approximately 44 calories per 100 grams, while providing essential nutrients like protein, fiber, and various vitamins and minerals. They are particularly rich in polysaccharides, such as lentinans, which may contribute to their health-promoting qualities. Shiitake mushrooms can be enjoyed in a variety of dishes, from soups and stir-fries to being used as a meat substitute in vegetarian meals, enhancing both flavor and nutrition.

Health Benefits

Supports immune system function due to beta-glucans.
Rich in antioxidants, which help combat oxidative stress.
Contains compounds that may lower cholesterol levels.
Supports heart health by promoting healthy blood circulation.
May have anti-cancer properties through lentinan.
Aids in digestion due to high fiber content.
Supports skin health and may have anti-aging effects.
Contributes to weight management as a low-calorie food.
Contains B vitamins that support energy metabolism.
May improve bone health through vitamin D and minerals.

Recommended Food Pairings

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Shiitake mushrooms pair well with garlic, enhancing both flavor and health benefits, particularly in stir-fries.
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Combining shiitake with tofu provides a complete protein source, suitable for vegetarian diets.
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Pairing with spinach increases iron absorption due to the vitamin C content in spinach.
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Adding shiitake to brown rice enhances the dish's fiber content and adds a savory umami flavor.
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Shiitake mushrooms and soy sauce create a classic flavor combination, perfect for marinades and dressings.

How to Consume

Serving size
Recommended serving is 100g, about 1 cup of cooked shiitake mushrooms.
Frequency
Recommended frequency is 2-3 times per week.
  • •Sauté shiitake mushrooms with olive oil and garlic for a delicious side dish.
  • •Add to soups and stews for added flavor and nutrition.
  • •Include in stir-fries with vegetables and protein sources.
  • •Use dried shiitake mushrooms, rehydrated, in various dishes for enhanced flavor.
  • •Blend into sauces to add depth and umami taste.

Selection & Storage

How to choose:

  • ✓Select shiitake mushrooms that are firm and dry, avoiding any that appear slimy or discolored.
  • ✓Look for a rich brown color, which indicates freshness and flavor.
  • ✓Check for intact caps; broken caps may suggest age or poor handling.
  • ✓Smell the mushrooms; they should have a pleasant, earthy aroma.
Storage
Store fresh shiitake mushrooms in a paper bag in the refrigerator at 1-4°C, maintaining low humidity.
Shelf life
Fresh shiitake mushrooms can last 5-7 days refrigerated; dried shiitake can last for several months in a cool, dry place.

Warnings & Contraindications

  • ⚠️Individuals with mushroom allergies should avoid shiitake mushrooms.
  • ⚠️Those on anticoagulant medications should consult their doctor due to potential interactions.
  • ⚠️Excessive consumption can lead to digestive upset due to high fiber content.
  • ⚠️Always ensure shiitake mushrooms are properly cooked, as raw mushrooms can cause gastrointestinal discomfort.

Frequently Asked Questions

How many calories does Mushrooms, shiitake have?

Shiitake mushrooms contain approximately 44 calories per 100 grams, making them a low-calorie food option.

Is Mushrooms, shiitake healthy?

Yes, shiitake mushrooms are considered healthy due to their low calorie count, high fiber, and beneficial compounds that may support the immune system and heart health.

How should Mushrooms, shiitake be stored?

Store fresh shiitake mushrooms in a paper bag in the refrigerator and consume them within 5-7 days for optimal freshness.

What are the benefits of eating Mushrooms, shiitake?

Shiitake mushrooms offer numerous health benefits, including immune support, antioxidant properties, and potential cholesterol-lowering effects.

How much Mushrooms, shiitake can I eat per day?

A portion of 100 grams per day is generally safe and beneficial, providing essential nutrients without excessive calories.

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