Shiitake Mushroom: Nutrition & Benefits
Rich umami flavour, popular in premium restaurant supply chains.
Shiitake (named after the oak-like "shii" logs it traditionally grows on in Japan) is prized for a deep umami flavour that's made it a staple in premium restaurant supply chains and a common name in any conversation about savoury, meat-adjacent cooking.
It also stands out nutritionally within this guide for vitamin D2: sun-exposed dried shiitake can develop meaningfully higher levels than most other cultivated mushrooms, which is one of the more specific, evidence-backed shiitake mushroom benefits.
Shiitake mushroom nutrition facts (per 100g)
Shiitake mushroom nutrition per 100g is 34 kcal, 2.2g protein, 2.5g fibre and 304mg potassium, with a Medium vitamin D rating: notably higher than most other cultivated culinary mushrooms on this list.
Shiitake mushroom benefits
- One of the better cultivated-mushroom sources of vitamin D2, especially when dried with sun exposure.
- 2.5g fibre per 100g, on the higher end for a culinary mushroom.
- Deep umami flavour compounds (glutamates) that make it useful for reducing added salt/MSG in cooking while keeping flavour depth.
- The stem, often discarded, is edible and commonly diced into stocks and broths rather than wasted.
How to use shiitake mushroom
Excellent in stir-fries, broths and as a meat substitute; dried shiitake rehydrated in warm water also makes a flavourful stock base.
Recipes with shiitake mushroom
Trivia
CulinaryShiitakeTap to reveal a factDried and sun-exposed shiitake can develop meaningfully more vitamin D2.
Frequently asked questions
Notably higher vitamin D2 potential than most cultivated mushrooms (especially sun-dried), good fibre content at 2.5g/100g, and deep umami flavour compounds useful for lower-sodium cooking.
34 kcal, 2.2g protein, 2.5g fibre, 304mg potassium, and a Medium vitamin D rating per 100g: among the more nutritionally distinctive culinary mushrooms for vitamin D.