Group · Vegetables
Dried shiitake
The dried shiitake is the dehydrated version of an iconic mushroom of Asian cooking, much loved for its powerful, concentrated umami flavour. As it dries, the shiitake loses its water and concentrates its nutrients: you get a dense, fragrant product, ideal for stocks, stews and stir-fries. Stronger in flavour than fresh shiitake, it rehydrates easily in lukewarm water before cooking. Nutritionally, dried shiitake provides around 316 kcal per 100 g (dry weight), a good fibre content (11.5 g) and nearly 9.58 g of plant protein. Note, however, that these values apply to the dry product, of which you eat small amounts once rehydrated. It naturally finds a place in a varied, flavourful diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 316 kcal |
| Kilojoules | 1330 kJ |
| Protein | 9,6 g |
| Carbohydrate | 63,9 g |
| Fat | 1 g |
| Fibre | 11,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper5,17 mg517 %
- Vitamin B521,9 mg365 %
- Vitamin B21,27 mg91 %
- Vitamin B314,1 mg88 %
- Vitamin D3,9 µg78 %
- Zinc7,66 mg77 %
- Potassium1530 mg77 %
- Vitamin B60,97 mg69 %
- Vitamin B9dietary folate equivalents163 µg
See the other 7 nutrients
- Manganese1,18 mg59 %
- Phosphorus294 mg42 %
- Magnesium132 mg35 %
- Vitamin B10,3 mg27 %
- Iron1,72 mg12 %
- Vitamin C3,5 mg4 %
- Calcium11 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The dried shiitake needs simple but essential preparation: soak it for 20 to 30 minutes in lukewarm water (or hot water to speed things up) until it becomes soft again. Never throw away the soaking water: strained, it makes a fragrant stock that is ideal for soups, risottos, ramen or slow-cooked dishes. Once rehydrated, remove the sometimes tough stalk and slice the cap.
How should you eat it? A few dried mushrooms (5 to 10 g) are enough to lift a dish, as the umami flavour is very concentrated. Add it to vegetable stir-fries, woks, stuffings, stocks and vegetarian dishes, where it brings a meaty note. To preserve the aromas and limit the loss of nutrients, choose gentle cooking over a moderate heat. For storage, keep it in an airtight container, away from light and humidity: in this form it keeps for many months.
Nutritional values and benefits. Dried shiitake is rich in fibre (11.5 g per 100 g), which supports digestive comfort and fullness. It provides plant protein, very little fat (less than 0.99 g) and various minerals. Note the high carbohydrate (63.9 g) and the calories shown: these figures refer to the dry product. As you eat small rehydrated portions, the real intake on your plate stays moderate. For an easy comparison, see our food calorie table.
For active people. Dried shiitake is a great way to add flavour to protein-rich dishes without adding fat. Combine it with wholegrain cereals, green vegetables and a lean protein source for a balanced recovery meal. Its tasty stock also helps with hydration and adds variety without empty calories.
Pairing ideas. Shiitake goes wonderfully with leek, onion, garlic, ginger and soy sauce. You can also combine it with other mushrooms such as fresh shiitake or ordinary mushrooms to multiply the textures.
To explore other low-calorie, tasty options, browse the vegetables family. If you are watching your weight, use small amounts of dried shiitake to lift your dishes without adding many calories.