Group · Vegetables
Shiitake
The shiitake is a mushroom native to East Asia, traditionally grown on hardwood logs such as oak or beech. With its domed brown cap and meaty flesh, it is much appreciated for its woody, umami flavour that enriches stocks, stir-fries and slow-cooked dishes. It is available fresh or dried, the latter concentrating its aromas. In terms of nutritional values, fresh shiitake provides around 60.9 kcal per 100 g, with 1.56 g of protein, 12.3 g of carbohydrate, very little fat and 2.1 g of fibre. Light and tasty, it fits easily into a balanced diet and adds plant variety to your plates.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 61 kcal |
| Kilojoules | 258 kJ |
| Protein | 1,6 g |
| Carbohydrate | 12,3 g |
| Fat | 0,3 g |
| Fibre | 2,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,9 mg90 %
- Vitamin B53,59 mg60 %
- Vitamin D0,7 µg14 %
- Zinc1,33 mg13 %
- Vitamin B20,17 mg12 %
- Vitamin B60,16 mg11 %
- Manganese0,2 mg10 %
- Vitamin B31,5 mg9 %
- Vitamin B9dietary folate equivalents21 µg
See the other 7 nutrients
- Potassium117 mg6 %
- Phosphorus29 mg4 %
- Magnesium14 mg4 %
- Vitamin B10,04 mg3 %
- Iron0,44 mg3 %
- Calcium3 mg0 %
- Vitamin C0,3 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The shiitake lends itself to many culinary uses. Fresh, it likes quick cooking in a pan, wok or stir-fry, where it develops its umami taste. You can also simmer it in a soup, ramen or stock, or add it to an omelette. Remember to remove the stalk, which is often too fibrous, and to cook it thoroughly: shiitake is always eaten cooked, never raw. Gentle cooking best preserves its texture and flavour.
Nutritionally, this mushroom is useful if you are watching your weight: low in fat and moderate in calories, it provides fibre that contributes to a feeling of fullness. It also contains minerals such as copper, selenium and potassium, as well as B vitamins. Dried shiitake is more concentrated in flavour and nutrients: simply rehydrate it in lukewarm water, and you can reuse the soaking water to flavour a stock.
To vary the flavours and textures in your mushroom dishes, alternate with other varieties such as button mushrooms or the delicate enoki mushroom. Shiitake goes very well with garlic, ginger, soy sauce and sesame, but also with vegetables such as broccoli or leek in a colourful stir-fry.
- Recommended portion: 80 to 100 g cooked as a side, more in a one-dish meal.
- Storage: fresh, a few days in the fridge in a paper bag; dried, several months away from humidity.
- Pairing: combine it with a cereal and a protein source for a complete, filling meal.
For active people, shiitake is an asset in a balanced diet: low in calories, it complements a recovery meal rich in complex carbohydrate and protein without weighing down the plate. It fits perfectly into a vegetable stir-fry after training, ideal if you want to put together light but tasty meals. You can explore more ideas in the vegetables family to diversify your menus and support your goals, whether that is maintaining or losing weight. In the kitchen, shiitake remains an excellent way to add flavour and volume without excess calories.