Shiitake Mushroom
Overview
Shiitake mushroom (Lentinula edodes) is both a popular culinary mushroom and a valued medicinal food. It is rich in beta-glucans, polysaccharides that support immune function, and provides a rich umami flavor to dishes. Shiitake contains eritadenine, a compound that may support cardiovascular health, and is a good source of B vitamins including niacin (B3), which supports NAD+ synthesis and mitochondrial function. The mushroom also contains lentinan, a beta-glucan that has been studied for its immune-modulating properties. Shiitake is widely used in cooking and can be consumed fresh or dried.
Food Context
Sourcing
- Fresh shiitake should be stored in the refrigerator
Preparation
- Can be consumed fresh or dried; dried shiitake have a more concentrated flavor
- Rehydrate dried mushrooms in warm water before cooking; reserve the soaking liquid for soups and sauces
- Cooking enhances the bioavailability of some nutrients
- The stems are tougher and can be removed or used to make stock
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 36.4 kcal | — |
| Protein | 2.4 g | — |
| Total fat | 0.2 g | — |
| Carbohydrates | 8.2 g | — |
| Fibre | 4.2 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.1 mg | 0.8% |
| Zinc | 0.8 mg | 6.9% |
| Magnesium | 14.1 mg | 3.3% |
| Selenium | 1.2 µg | 2.3% |
| Calcium | 0.8 mg | 0.1% |
| Potassium | 243 mg | 7.1% |
| Folate | 32.1 µg | 8% |
| Vitamin B6 | 0.2 mg | 9.4% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 787 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
Beta-Glucans
Polysaccharides with immune-modulating properties found in mushrooms and other foods
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Shiitake mushroom (Lentinula edodes) is rich in beta-glucans, including lentinan, which support immune function
- Contains eritadenine, a compound that may support cardiovascular health
- Good source of niacin (Vitamin B3), supporting NAD+ synthesis and mitochondrial function
- Provides umami flavor and is widely used in culinary applications