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Shiitake mushroom nutrition facts

Flavorful, earthy, shiitake mushrooms are next commonly cultivated types after button mushrooms. Originally, Shiitake are the fruiting bodies found on dead wood logs of "Shii tree" (Castanopsis cuspidata ) from where they get their name. Botanically, they belong to the family: Marasmiaceae, and the genus: Lentinula.

Scientific name: Lentinula edodes.

The mushrooms are also recognised by names Hua Gu, oak mushroom, black forest mushroom, Oriental black mushroom, golden oak mushroom, etc.

Shiitake mushrooms
Shiitake mushrooms
Photo courtesy: Simon Huntley.

Identification

These edible fragrant mushrooms commonly feature in the East-Asian cuisine. Their caps are large, fleshy attached to tough (woody) stalks. Their cap is light brown, and has rounded convex shape with undersurface gills appearing creamy-white. They measure about 2-6 inches in diameter. The stem has 3-5 inches in length. The stems are woodier than the stems of most other mushrooms.

Its white flesh is slightly acidic in flavor but pleasant tasting, and has meaty, distinct slippery texture.


Cultivation

growing-shiitake-on-wooden-logs
Cultivation of shiitke on wooden logs. Photo courtesy: dominlk18s

In their natural habitats, shiitake mushrooms grow on old logs, dead tree trunks; and because of this they sometimes labeled as hardwood mushrooms. In the cultivated farms, their crop tended on custom sized logs, and sawdust. Spawn inoculated logs kept under shade for up to 8-12 months. Once the mycelia spread all along the length of the logs, they forced by submerging in cold water in order to time the crop for bulk harvesting. Each well maintained 4 feet length log could yield up to 2-4 pounds of shiitake at a time.

Health benefits of shiitake mushrooms

  • Shiitake, fresh or dried, are one of a low-calorie foods. 100 grams carry about 34 calories.

  • Shiitake compose of chemical constituents such as eritadenin, and polysaccharide lentinan. Eritadenine, a purine alkaloid, found to lower serum cholesterol levels in animal studies. Lentinan act as immune-modulator and known to inhibit tumor growth.

  • Shiitake indeed carry modest levels of vitamin D in the form of ergocalciferol (vit.D-3). 100 grams contain about 18 IU of vitamin D. It is an essential fat-soluble vitamin required for bone growth, and calcium metabolism.

  • This mushroom contain more niacin, pantothenic acid, pyridoxine than button mushrooms. 100 g contain 0.293 mg of vitamin B-6 (pyridoxine). Pyridoxine improves GABA neurotransmittor levels in the brain.

  • 100 g of shiitake mushrooms carry 112 mg or 16% RDI of Phosphorus. Adequate calcium and phosphorus levels in the blood is critical for the proper mineralisation of bone and teeth.

  • Selenium is co-factor nutrient for the antoxidant enzyme, glutathione peroxidase. It plays a vital role in the integrity of liver and heart tissues.

  • It is also a modest source of other important minerals like copper, zinc, and iron.


See the table below for in depth analysis of nutrients:

Shiitake mushroom (Lentinus edodes), fresh, Nutritive value per 100 g.

(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 34 Kcal 2%
Carbohydrates 3.26 g 2.5%
Protein 2.24 g 4%
Total Fat 0.49 g 2.5%
Dietary Fiber 2.5 g 7%
Vitamins
Folates 13 μg 3%
Niacin 3.877 mg 24%
Pantothenic acid 1.500 mg 27%
Pyridoxine (B-6) 0.293 mg 23%
Riboflavin 0.217 mg 17%
Thiamin 0.015 mg 1%
Vitamin D 18 IU mg 3%
Electrolytes
Sodium 9 mg 0.5%
Potassium 304 mg 7%
Minerals
Calcium 2 mg <1%
Copper 0.142 mg 16%
Iron 0.41 mg 5%
Magnesium 20 mg 5%
Manganese 0.230 mg 1%
Phosphorus 112 mg 16%
Selenium 5.7 μg 10%
Zinc 1.03 mg 9%

Selection and storage

Fresh as well as dried shiitake can be readily available in the supermarkets round the year. Shiitake can be easily identified by their large, brown caps with thick woody stems. Choose uniform, well formed, firm mushrooms featuring small stems. Avoid large, opened up caps and tough stem mushrooms as they passed their prime.

Once at home, use them early. Shiitake mushrooms are a little less fragile than other mushrooms. To store, place them inside a paper bag and keep in the refrigerator where they stay fresh for up to 7- 10 days. Store dried shiitakes in a cold, dry, and dehumidified place.


Preparation and serving methods

Clean, fresh shiitake mushrooms with a cloth or damp paper towel. In general, you don't need them wash in water. If at all to give them a wash, hold them briefly under running water. Do not let them soak and dry them immediately. Trim the tough, fibrous stalks using a paring knife. Do not discard but use these stems to make stock.

Dried shiitakes should be soaked in water and revitalized before adding in cooking. Soak them in either hot or cold water until rehydrated. Do not discard the soaking liquid as is very flavorful and use it to prepare stock, or add in soups, sauces, stews, and stir-fries.

Smoky, earthy flavor and meaty, chewy texture of shiitake make them one of the most sought after kind of mushrooms worldwide. They can be used in the same way as any other mushrooms. They absorb the flavor of the dishes.

shiitake mushrooms in miso soup
Shiitake mushrooms in miso soup. Heidi De Vries

Here are some serving tips:

  • Fresh shiitake are delicious sauteed, stir-fried, marinated and grilled, or braised.

  • Shiitake is delicious in soups, sauces, pasta dishes, rice, stews, and stir-fried dishes.

  • Broad shiitake can be employed in the stuffing.

  • Fine sliced, diced shiitake are a common featuring ingredients in pizza, pasta, pastry, and potpie preparations.

  • They also complement well with seafood, lamb, and poultry in a variety of mouth-watering recipes.


Safety profile

Allergic reactions to consumption of shiitake mushrooms is not common. Some sensitised persons who actively take part in the cultivation may develop allergic contact dermatitis to shiitake.(Medical disclaimer).



<<-Back to Mushrooms from Shiitake mushroom. Visit here for an impressive list of edile mushrooms with complete illustrations of their nutrition facts and health benefits.

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Further reading and Resources:

  1. Selenium in edible mushrooms.

  2. mushroominfo.com.

  3. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk. (Link opens in new window).

  4. USDA National Nutrient Database.




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