Mushrooms & Fungi 🇬🇧 CoFID 2021 · 13-295
✦ Lentinan and selenium concentrated ✦ Rich smoky umami flavour ✦ Copper and riboflavin ✦ Niacin contributor

Cooked shiitake mushrooms have had water released during cooking, concentrating their lentinan beta-glucan, selenium, copper, riboflavin, and niacin per gram compared to raw. Heat destroys some heat-sensitive vitamins but converts the umami precursors more fully, deepening the rich, smoky-savoury flavour that makes shiitake one of the most versatile culinary mushrooms.

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Preparation note

Use cooked shiitake in ramen, fried rice, stir-fries, and pasta; their flavour pairs particularly well with soy, ginger, garlic, and sesame. The cooking liquid is excellent added to sauces and soups.

Sources: CoFID 2021

Macronutrients per 100g

232
kJ
Energy
1.60
g
Protein
12.3
g
Carbs
4.17
g
Fibre
0.20
g
Fat
0.10
g
Saturates
0.01
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 120 mg 6%
Phosphorus 29.0 mg 4%
Magnesium 14.0 mg 4%
Calcium 3.00 mg 0%
Niacin (B3) 1.50 mg 9%
Iron 0.400 mg 3%
Riboflavin (B2) 0.170 mg 12%
Thiamin (B1) 0.040 mg 4%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Monounsaturated fat 0.100 g —
Cholesterol 0.000 mg —
Campesterol 0.000 mg —
Stigmasterol 0.000 mg —
Beta-carotene 0.000 µg —
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.