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.
Within the BRAIN Diet framework, 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)
Selected food and preparation: Mushrooms, shiitake, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 34 kcal | — |
| Protein | 2.2 g | — |
| Total fat | 0.5 g | — |
| Carbohydrates | 6.8 g | — |
| Sugars | 2.4 g | — |
| Fibre | 2.5 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Phosphorus | 112 mg | 16% |
| Manganese | 0.2 mg | 10% |
| Selenium | 5.7 µg | 10.4% |
| Copper | 0.1 mg | 15.8% |
| Vitamin B6 | 0.3 mg | 22.5% |
| Vitamin B2 | 0.2 mg | 16.7% |
| Vitamin B3 | 3.9 mg | 24.2% |
| Vitamin B5 | 1.5 mg | 30% |
Bioactive compounds
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Beta-Glucans | Present [3] | mushroom fruiting bodies |
- Beta-Glucans: Beta-glucans occur in the fruiting body; dry-mass assays are not fresh-food amounts. [3]
Technical provenance
Beta-Glucans: Sari et al. (2017), Food Chemistry 216:45–51. Named species identified; enzymatic beta-glucan measurements of fruiting material in Tables 1 and 3. Quantities expressed per dry mass; no fresh-food conversion. [3]
Substances
2 substances in this food
Beta-Glucans
Beta-glucans occur in the fruiting body; dry-mass assays are not fresh-food amounts.
References
[1] Shiitake provides lentinan beta-glucans and B vitamins within a low-calorie mushroom matrix. Starck et al. 2024. Mushrooms: a food-based solution to vitamin D deficiency to include in dietary guidelines
[2] Mushroom consumption is associated with favourable dietary quality and micronutrient intake. Briguglio et al. 2018. Dietary Neurotransmitters: A Narrative Review on Current Knowledge