Mushrooms, shiitake
Category: Vegetables & Vegetable Products
Nutrition Highlights
Serving Size
Calories
44
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 33 (74.1%) |
| Protein | 9.6 (21.9%) |
| Fat | 1.8 (4.0%) |
| Total | 44 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 89 (88.6%) |
| Carbohydrate | 8.2 (8.2%) |
| Protein | 2.4 (2.4%) |
| Ash | 0.6 (0.6%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in vitamin D, a single mushroom can provide over 100% of your daily recommended intake of vitamin D which is important for bone and heart health
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Rich in antioxidants and anti-inflammatory compounds like ergothioneine which may help reduce risk of chronic diseases
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Contain compounds called lentinan, which research shows may boost the immune system and help fight cancer
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Low in calories at only 34 calories per 100g but high in fiber to aid digestion and make you feel full
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Rich source of copper, supporting the production of red blood cells and keeping bones, brain and nervous system healthy
Risks
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Shiitake mushrooms contain moderate amounts of purines which can cause health problems for some people. Purines are naturally occurring substances found in many foods and are broken down into uric acid
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People who are at risk of kidney stones or have gout may want to limit their intake of shiitake mushrooms as high purine intake has been linked to increased risk of gout and kidney stones
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Shiitake mushrooms are moderately high in sodium. Those needing to watch their sodium intake may want to use them sparingly or rinse canned shiitake mushrooms to remove some of the sodium
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Some people may experience an upset stomach or diarrhea from eating shiitake mushrooms due to their fiber and prebiotic content. Starting with a small amount can help determine tolerance
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Shiitake mushrooms contain moderate amounts of eritadenine which some research has linked to potentially higher cholesterol levels when consumed in large amounts regularly
Additional Information
Shiitake mushrooms, scientifically known as Lentinula edodes, are a popular culinary ingredient that not only adds a unique flavor to dishes but also offers numerous nutritional benefits. These mushrooms have been consumed for centuries in Asian countries, primarily for their potential health-promoting properties. Let's delve into the primary attribute and secondary attributes of shiitake mushrooms to understand their nutritional benefits and potential risks.
Primary Attribute: Mushrooms
Mushrooms, including shiitake mushrooms, are low in calories and fat while being rich in essential nutrients. They are an excellent source of vitamins and minerals, including B vitamins (riboflavin, niacin, and pantothenic acid), copper, selenium, and potassium. Moreover, mushrooms are the only plant-based source of vitamin D, which is crucial for bone health, immune function, and overall well-being. They are also a good source of dietary fiber, promoting digestive health and aiding in weight management.
Secondary Attributes: Shiitake
1. Immune-Boosting Properties: Shiitake mushrooms contain a compound called lentinan, which has been shown to have immune-enhancing effects. Lentinan stimulates the production of immune cells, such as natural killer cells and T-cells, which play a vital role in defending the body against infections and diseases.
2. Antioxidant Effects: Shiitake mushrooms are rich in antioxidants, including polyphenols and flavonoids. These compounds help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases, such as heart disease, cancer, and neurodegenerative disorders.
3. Potential Anti-Cancer Properties: Some studies suggest that shiitake mushrooms may possess anti-cancer properties. Active compounds present in shiitake mushrooms, such as lentinan and beta-glucans, have shown promise in inhibiting tumor growth and preventing the spread of cancer cells. However, more research is needed to fully understand the mechanisms and potential benefits.
4. Cardiovascular Health: The high potassium content in shiitake mushrooms contributes to maintaining healthy blood pressure levels. Additionally, the presence of eritadenine, a compound found in shiitake mushrooms, has been associated with lowering cholesterol levels, potentially reducing the risk of cardiovascular diseases.
5. Risks and Allergies: While shiitake mushrooms are generally safe for consumption, some individuals may experience allergic reactions, especially if they have a known allergy to other types of mushrooms. It is advisable to introduce shiitake mushrooms gradually into the diet and monitor for any adverse reactions. Additionally, improper handling or consumption of raw or undercooked mushrooms may lead to digestive discomfort, so it is crucial to cook them thoroughly.
In conclusion, shiitake mushrooms offer a range of nutritional benefits, including immune-boosting properties, antioxidant effects, potential anti-cancer properties, and cardiovascular health benefits. They are low in calories and fat while providing essential vitamins, minerals, and dietary fiber. However, individuals with mushroom allergies should exercise caution, and proper cooking is necessary to avoid any potential risks. Incorporating shiitake mushrooms into a balanced diet can be a delicious and nutritious way to enhance overall health and well-being.