Shiitake mushrooms are most famous in East Asian cuisine and stir-fries. The mushroom is the second-most commonly cultivated mushroom in the world next to white button mushrooms, and it’s also the oldest mushroom, with uses dating back to 1200s China.
Today, shiitake mushrooms are grown and eaten all over the world. The mushroom’s super food nutritional properties are one reason mushroom lovers can’t get enough of it.
Keep reading to learn all about the amazing shiitake mushroom benefits for your health and some exciting ideas on adding this superfood to your cooking!
Nutrition Facts of Shiitake Mushrooms
The actual nutrition of shiitake mushrooms is heavily impacted by how they are grown, stored, and cooked. Nutritional values come from the US Department of Agriculture’s Food Data Central.
Dried Shiitakes
The calorie content is significantly higher for dried shiitakes than any other form of shiitake mushroom, and dried shiitakes contain significantly more nutrients. The nutritional label for 100 grams of dried shiitakes looks like this:
Calories: 296
Protein: 9.58 grams
Fat: 1 gram
Carbohydrates: 75 grams
Fiber: 11.5 grams
Raw Shiitakes
A serving of raw shiitake mushrooms is 100 grams and the nutritional label looks like this:
Calories: 34
Protein: 2 grams
Fat: 0 grams
Carbohydrates: 7 grams
Fiber: 2.5 grams
Stir-Fried Shiitakes
Stir-fried shiitakes are one of the most popular ways to enjoy this mushroom. A serving size of stir-fried shiitakes is 100 grams, and the nutritional label looks like this:
Calories: 39
Protein: 3.5 grams
Fat: 0 grams
Carbohydrates: 8 grams
Fiber: 4 grams
Vitamins and Minerals
Vitamin D
Vitamin D is essential for bone health and maintaining healthy energy levels. Shiitake mushrooms by themselves, without any extra exposure to direct sunlight, contain small amounts of Vitamin D.
You can naturally multiply a shiitake mushroom’s Vitamin D levels by exposing them to sunlight. Evenly slice organic mushrooms on a tray and place them outside in direct sunlight from 10 am to 4 pm.
The most vitamin D has been found in shiitakes that have been dried outside for at least six hours each day for two days in a row.
There is a difference between dried and sun-dried shiitake benefits. While mushrooms dried in a dehydrator will experience some level of increase in vitamin D, they will have nowhere near the amount of Vitamin D that sun-dried mushrooms contain.
Sunned shiitake mushrooms can provide you with a full recommended daily dose of Vitamin D (600-800 IU, depending on your age) and are recommended for people suffering from Vitamin D deficiency. Adults over 65 are most prone to Vitamin D deficits due to not getting enough sunlight.
Shiitake Mushroom Vitamin D Chart
| Raw (100g) | Stir-Fried (100g) | Dried (100g) | Sun Dried (100g) |
|---|---|---|---|
| 18 IU | 21 IU | 154 IU | 1100 IU+ |
Other Vitamins and Minerals
Copper
Shiitake mushrooms contain Copper that significantly increases when dried. Copper helps your body make red blood cells to keep your immune system working properly. It’s also key in creating collagen for your bones.
According to the National Institutes of Health (NIH), adults 19 years and older only need to consume 900 mcg of Copper to stay healthy. Abdominal pain, vomiting, and diarrhea may occur from consuming more than 10 mg of Copper in a day, so you may not want to eat too many dried shiitakes!
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| 142 mcg | 160 mcg | 5 mg |
Riboflavin
Riboflavin is also known as Vitamin B2 and is vital for producing metabolic energy by aiding in turning the food you need into energy. Riboflavin also increases in dried shiitakes.
Adult men 19 and older only need to consume 1.3 mg and women need to consume 1.1 mg.
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| .22 mg | .27 mg | 1.27 mg |
Potassium
Shiitake mushrooms contain potassium that significantly multiplies when cooked. Potassium aids in our body’s ability to maintain normal fluid levels. It also helps with muscle contraction and maintaining normal blood pressure levels.
The NIH recommends adults consume between 2,300 and 3,400 mg of potassium each day, depending on age and gender. Pregnant women should consume an additional 300 mg of potassium, and breastfeeding moms should consume an additional 200 mg.
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| 304 mg | 326 mg | 1530 mg |
Manganese
Manganese plays a key role in blood clotting, and it also helps with bone growth and wound healing. It works to metabolize carbohydrates, cholesterol, and amino acid. According to the NIH, nursing women need the most manganese–2.6 mg per day.
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| .23 mg | .22 mg | 1.18 mg |
Magnesium
Dried shiitakes also have the largest amount of magnesium. Magnesium has tons of health benefits ranging from promoting healthy blood sugar to supporting healthy blood pressure levels to improving headaches and muscle cramps. It also can improve sleep.
The amount of magnesium the body needs varies by gender and age, but the NIH advises pregnant women ingest an extra 40 mg of magnesium each day to combat common pregnancy aches and pains–this is easily done by adding shiitake mushrooms to your stir fry!
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| 20 mg | 19 mg | 132 mg |
Phosphorus
Phosphorus is a mineral known for aiding in the formation of bones and teeth. It also helps with cell growth and energy levels.
Children 9 to 18 years old need the most amount of Phosphorus in their diets to facilitate healthy bone formation. They should consume 1250 mg. Adults 19 and older need 700 mg of Phosphorus.
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| 112 mg | 111 mg | 294 mg |
Zinc:
Zinc enhances the immune system, which is why it’s often taken to prevent colds. This mineral also aids in wound healing, thyroid function, and taste and smell. It promotes healthy growth during pregnancy, childhood, and the teen years.
Males 14 and older need to consume at least 11 mg of Zinc, and females should consume 9 mg. Pregnant and lactating women need additional Zinc in their diets.
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| 1.03 mg | .96 mg | 7.66 mg |
Niacin
Niacin is also known as Vitamin B3 and is an essential vitamin for your nervous system, digestive system, and skin. Males 14 and older are recommended to take 16 mg of Niacin every day, and females are recommended to take 14 mg of Niacin. Pregnant and lactating women need additional.
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| 3.88 mg | 3.87 mg | 14.1 mg |
Choline
Choline is an essential nutrient beneficial for regulating memory, mood, and muscle control. Males 19 and older should consume 550 mg per day, and females should consume 425 mg per day. Pregnant women need an additional 25 mg per day, and lactating women need an additional 125 mg per day.
| Raw (100g) | Stir-Fried (100g) | Dried (100g) |
| 0 mg | 59.4 mg | 202 mg |
Shiitake Mushroom Benefits To Your Health
Superfood Shiitake Mushroom Benefits
Superfood is a marketing term used by food producers to showcase the food as being nutrient-dense, which is true about shiitake mushrooms (especially in their dried form). Consumers of shiitake mushrooms benefit tremendously from this combination of nutrients!
Strengthen Immune Systems
Shiitake mushroom benefits include many immune-boosting properties from Copper and Zinc to keep you healthy. They also include polysaccharides, a carbohydrate that provides energy, boosts the immune system, and increases white blood cell count.
Heart Health
Shiitake mushrooms benefit your vascular system by reducing blood clotting, stabilizing blood pressure, and promoting healthy blood count. The mushrooms also contain 18 types of amino acids, including arginine, which is the most important for heart health.
Bone Health
Consumers of shiitake mushrooms benefit from a significant amount of Phosphorous, Copper, and Manganese–all essential to your bone health. Sun-dried shiitake mushrooms benefit your bones in colossal amounts!
Anti-Aging Properties
Consuming just 100 grams of shiitake mushrooms benefits your skin because it contains your daily dose of niacin. The anti-inflammatory properties in shiitake mushrooms increase the skin’s elasticity, making you look younger.
The amino acids present in shiitakes also aid in building muscle, repairing body tissue, and maintaining healthy hair, nails, and skin. All of these shiitake mushroom benefits combined lead to a healthier, younger-looking you.
Cooking with Shiitake Mushrooms
Stir Fry
The most common way to enjoy shiitake mushrooms benefits is with stir-fries. They’re frequently added to Asian recipes. Try some of these stir fry recipes to reap the shiitake mushrooms benefit to your health.
Quick and Easy Shiitake Mushroom Stir Fry
Glazed Shiitakes with Bok Choy
Easy Pork Shiitake Mushroom Stir Fry
Dried Shiitake Mushroom Benefits
Dried shiitake mushroom benefits outnumber any other type of way to prepare the mushrooms. Dried shiitakes can also last indefinitely, so you don’t have to worry about them spoiling.
We already discussed sun-dried shiitake mushroom benefits for Vitamin D consumption and how to make them, but you can also dry fresh shiitake mushrooms without the sun and still increase their nutritional value.
Start by washing them well then drying them with a towel. Transfer them to a mesh colander and avoid overcrowding them.
You can place them anywhere in your house for 7 to 10 days until they cannot be squeezed. Expedite the process by putting them in a dehydrator for three to eight hours at 125 degrees Fahrenheit.
Shiitake Mushroom Health Warning
Although shiitake mushroom benefits are appealing and safe for most people, anyone with MS, lupus, RA, or other auto-immune diseases should not eat shiitake mushrooms. Shiitake mushrooms may cause the immune system to become more active.
Wrapping up the Health Benefits of Shiitake Mushrooms
Now you’re in the know about all the amazing shiitake mushroom benefits. If you’re interested in learning more about the many varieties of mushrooms, including how to grow them, head over to the Mushrooms page!