How Many Calories in Shiitake Mushrooms? Nutrition Facts & Macros
100 g of shiitake mushrooms has 0 calories
Protein 0g · Carbs 0g · Fat 0g
Shiitake (Lentinula edodes) is the second most cultivated mushroom in the world, prized for its rich umami flavor and meaty texture. At just 34 kcal per 100 g, shiitake is exceptionally low in calories while providing decent protein (2.2 g), fiber (2.5 g), and one of the few natural food sources of vitamin D (0.4 µg). Originally from East Asia, shiitake has been used in traditional Chinese medicine for over 2,000 years. Modern research supports its immune-modulating properties through lentinan, a beta-glucan polysaccharide. Fresh shiitake is now widely available in European supermarkets year-round.
0 kJ · per 100g
Calorie Calculator: Shiitake
100 g Shiitake contains 0 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium mushroom (19 g) | 0 kcal | 0g | 0g | 0g |
| 4 pieces (75 g) | 0 kcal | 0g | 0g | 0g |
| 100 g | 0 kcal | 0g | 0g | 0g |
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Shiitake — Nutrition Facts
| Shiitake | per 100g |
|---|
Source: USDA FoodData Central (FDC ID: 169242) · Data verified April 2026
Variations
Raw
34 kcal per 100 g. USDA FDC 169242.
Dietary Perspectives
For Weight Loss
Shiitake mushrooms are a dieter's dream — just 34 kcal per 100 g with satisfying umami flavor and meaty texture. Their rich taste helps you feel satisfied with smaller portions of higher-calorie foods. Add shiitake to stir-fries, soups, and grain bowls to bulk up meals without adding significant calories. The fiber (2.5 g) and protein (2.2 g) support satiety. Replace half the ground meat in burgers or bolognese with finely chopped shiitake (blended burger technique) — you'll cut calories by 40% while adding umami depth.
For Athletic Performance
Shiitake mushrooms offer athletes immune support through lentinan (beta-glucan) — important during heavy training when the immune system is suppressed. The vitamin D content supports bone health and muscle function. Zinc (1.0 mg per 100 g) aids in recovery and testosterone maintenance. Low calorie density makes shiitake ideal for athletes in a cutting phase. Best consumed in stir-fries or soups as part of a balanced post-workout meal with carbs and protein.
For Keto
Shiitake mushrooms are keto-friendly with only 4.3 g net carbs per 100 g. Their intense umami flavor adds depth to keto dishes without adding carbs — sauté with butter and garlic for a rich side dish, or add to bone broth for a satisfying keto soup. Dried shiitake soaking liquid makes an excellent zero-carb umami broth. Use shiitake to replace breadcrumbs in keto meatballs (finely minced, adds binding and moisture). A 150 g serving has just 6.5 g net carbs and 51 kcal — generous enough for any keto meal.
Frequently Asked Questions
How many calories are in shiitake mushrooms?
Fresh shiitake mushrooms have just 34 calories per 100 g — one of the lowest-calorie foods available. A typical serving of 4-5 medium mushrooms (~75 g) has only 26 kcal. Dried shiitake is more calorie-dense (about 296 kcal per 100 g) because water is removed, concentrating nutrients. Cooked shiitake (stir-fried with oil) adds calories from the cooking fat.
Are shiitake mushrooms keto-friendly?
Yes — shiitake mushrooms are excellent for keto with only 4.3 g net carbs per 100 g (6.8 g total - 2.5 g fiber). A generous serving of 150 g has just 6.5 g net carbs. Their meaty umami flavor makes them a satisfying meat substitute in keto dishes. Shiitake works great in keto stir-fries, soups, and as a pizza topping on fathead dough.
What are the health benefits of shiitake mushrooms?
Shiitake contains lentinan, a beta-glucan that stimulates the immune system — studied for anti-tumor and antiviral properties. They are one of the few natural food sources of vitamin D (especially when sun-dried). Rich in B vitamins (niacin 3.9 mg, riboflavin 0.22 mg), zinc (1.0 mg), and ergothioneine (a powerful cellular antioxidant). Studies suggest regular shiitake consumption may lower cholesterol (eritadenine compound) and support gut health.
Fresh vs dried shiitake — what's the difference?
Dried shiitake has ~8× more calories per 100 g (296 vs 34 kcal) because water is removed. Dried shiitake has MORE intense umami flavor (glutamate increases during drying) and is preferred for soups and broths. Fresh shiitake has better texture for stir-fries and grilling. Nutritionally, dried is more concentrated in all nutrients per gram. Rehydrate dried shiitake in warm water for 20-30 minutes; save the soaking liquid — it's an incredible umami broth.
How to cook shiitake mushrooms?
Remove the stems (tough and woody — save for stock). Slice caps or leave whole for grilling. Best methods: stir-fry with garlic and soy sauce (3-4 min), grill whole caps with olive oil (4-5 min per side), add to soups and ramen (last 5 min of cooking), roast at 200°C for 15-20 min until crispy edges. Don't wash — wipe with a damp cloth. Don't crowd the pan — they need space to brown, not steam.
Shiitake vs button mushrooms — which is healthier?
Shiitake is nutritionally superior in most areas: more protein (2.2 vs 3.1 g — button wins here), more fiber (2.5 vs 1.0 g), more zinc (1.0 vs 0.5 mg), more niacin (3.9 vs 3.6 mg), and contains lentinan (immune-boosting beta-glucan) that button mushrooms lack. Button mushrooms have slightly fewer calories (22 vs 34 kcal) and more protein. For flavor, shiitake's rich umami is far more complex than button mushrooms.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Shiitake | g | g | g | |
| Oyster Mushroom | g | g | g | |
| Mushrooms (White) | 22 | 3.09g | 3.26g | 0.34g |
| Chanterelle | 32 | 1.49g | 6.86g | 0.53g |
per 100g
At just 34 kcal per 100 g, shiitake mushrooms are ultra-low calorie with rich umami flavor. Only 4.3 g net carbs, good protein (2.2 g), fiber (2.5 g), and one of the few natural sources of vitamin D. Contains immune-boosting lentinan.
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