Mushrooms, shiitake, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 3.9 MG | 24% | |
| Pantothenic acid | 1.5 MG | 30% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 13 UG | 3% | |
| Vitamin D (D2 + D3) | 0.4 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 2 MG | 0% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 112 MG | 9% | |
| Potassium, K | 304 MG | 6% | |
| Sodium, Na | 9 MG | 0% | |
| Zinc, Zn | 1.0 MG | 9% | |
| Copper, Cu | 0.1 MG | 16% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 5.7 UG | 10% |
Nutrition Highlights
- Very low in calories (34 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of dietary fiber (2.5g per 100g).
- Good source of Niacin (24% DV).
- Good source of Pantothenic acid (30% DV).
About Mushrooms, shiitake, raw
These fungi are a popular ingredient in East Asian cuisine, known for their rich, savory flavor and meaty texture. When consumed raw, they offer a unique combination of nutrients in a low-calorie package. A typical serving provides a modest amount of protein, along with a good dose of dietary fiber to support digestive health. They also contain a variety of B vitamins, including B2 and B5, which play important roles in energy metabolism and cellular function. Additionally, they are one of the few plant-based sources of vitamin D, especially when exposed to sunlight during growth, which is beneficial for bone health and immune support.
In the kitchen, these mushrooms are incredibly versatile. They can be sliced and added to salads for a fresh, earthy bite, or incorporated into stir-fries, soups, and broths to deepen flavor. While they are safe to eat raw, many people prefer to lightly cook them to enhance their umami taste and improve digestibility. Their firm texture holds up well in sautés and grills, making them a favorite in vegetarian and vegan dishes as a meat substitute. Whether enjoyed raw or cooked, they bring both nutrition and a distinctive taste to a variety of meals.
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