Shiitake mushrooms are not only a familiar ingredient in cuisine but are also known as a superfood thanks to their outstanding nutritional value. With their characteristic flavor and ability to be combined in many dishes, shiitake mushrooms are increasingly popular in family meals. However, not everyone knows how many calories shiitake mushrooms have or what to pay attention to when using them to maximize the benefits that this food brings.
Shiitake mushrooms are a popular ingredient in cuisine, known for their delicious flavor and many health benefits. Therefore, many people are interested in how many calories shiitake mushrooms have and whether this food is suitable for their diet or not?
How many calories are in shiitake mushrooms?
How many calories are in shiitake mushrooms? Currently on the market, there are two main types of shiitake mushrooms: fresh shiitake mushrooms and dried shiitake mushrooms. According to the USDA – United States Department of Agriculture, 100g of fresh shiitake mushrooms (equivalent to 3-4 mushrooms) contains about 33 calories. While 100g of dried shiitake mushrooms provide about 293 calories. The amount of calories in shiitake mushrooms also varies depending on the type of mushroom, how it is grown and cared for.
Shiitake mushrooms are a rich source of fiber, vitamins and minerals that are good for health.
In addition to low calories, fresh shiitake mushrooms also provide many important nutrients. Every 100g of fresh shiitake mushrooms provides:
- Lipid: 0.5g;
- Sodium: 9mg;
- Potassium: 304mg;
- Carbohydrate: 7g;
- Fiber: 2.5g;
- Sugar: 2.4g;
- Protein: 2.2g;
- Calcium: 2mg;
- Iron: 0.4mg;
- Vitamin D: 18IU;
- Vitamin B6: 0.3mg;
- Magnesium: 20mg.
It can be seen that shiitake mushrooms are a rich source of fiber, B vitamins, vitamin D, potassium and many other minerals. This type of mushroom also contains essential amino acids, similar to the amino acids found in meat. Therefore, shiitake mushrooms are a suitable choice to include in your healthy diet.
Benefits of Shiitake Mushrooms
After knowing how many calories are in shiitake mushrooms, readers are probably also interested in the health benefits of shiitake mushrooms. Shiitake mushrooms are a nutritious food, bringing many great benefits such as:
Good for the heart
Shiitake mushrooms contain substances such as: Sterol, eritadenine and beta-glucan, which help reduce cholesterol, stabilize blood pressure and improve blood circulation, thereby effectively supporting heart health.
Shiitake mushrooms are considered good food for the heart.
Antibacterial
Thanks to antiviral and antibacterial compounds such as: Oxalic acid, lentinan and centinamycins, shiitake mushrooms have the ability to kill pathogenic microorganisms without affecting beneficial bacteria, supporting the treatment of gingivitis and many other health problems.
Prevent cancer
In addition to the ability to strengthen the immune system, shiitake mushrooms also contain lentinan, which helps limit tumor growth, while activating anti-cancer cells and proteins without causing side effects. However, this effect still needs to be studied further.
Antioxidant
Shiitake mushrooms are rich in L-ergothioneine, a powerful antioxidant, which helps protect cells from harmful free radicals, maintaining overall health.
Increase energy
As a source of vitamin B, shiitake mushrooms support the conversion of nutrients into energy, helping the body function effectively, balance hormones and improve cognition and concentration.
Improve bone health
Ergosterol in shiitake mushrooms will be converted into vitamin D2 under the influence of sunlight, helping to strengthen bone health, prevent osteoporosis and rickets.
Shiitake mushrooms also help improve bone health.
Beautify the skin
Thanks to anti-inflammatory and antioxidant compounds, shiitake mushrooms help heal skin damage, making the skin firm and smooth. Selenium and zinc help treat acne, reduce scars and strengthen the skin’s immunity.
Does eating shiitake mushrooms make you gain weight?
In addition to the question of how many calories are in shiitake mushrooms, many people also wonder if eating shiitake mushrooms makes you gain weight? With a low calorie content (33 calories in 100g of fresh mushrooms), eating shiitake mushrooms not only does not make you gain weight but also supports effective weight loss.
Shiitake mushrooms contain many amino acids, healthy fats and proteins, which help stimulate digestion, promote metabolism and burn energy in the body. Thanks to that, this superfood will help you limit the accumulation of excess fat, reducing the risk of being overweight and obese.
In addition, shiitake mushrooms are rich in fiber, helping you feel full for a long time, reducing cravings and limiting the amount of food you take in. Therefore, shiitake mushrooms are an ideal choice for those who are on a diet or want to control their weight.
Supplementing shiitake mushrooms properly is a suitable choice for people who want to control their weight
Is it good to eat a lot of shiitake mushrooms?
Shiitake mushrooms are a nutritious food and bring many health benefits. However, this is only true when you eat mushrooms in moderation and use them properly. Eating too many shiitake mushrooms can cause problems such as: Stomach pain, poisoning or other unwanted reactions. Remember, even natural products are not always safe if used excessively.
To limit the harmful effects of shiitake mushrooms, it is necessary to control the amount of mushrooms consumed. The amount of shiitake mushrooms you should eat each day depends on many factors such as: Age, health status and personal nutritional needs. Although there is no specific research on the ideal dose of shiitake mushrooms, you should refer to the manufacturer’s instructions or consult a nutritionist to ensure health safety.
Things to know when using shiitake mushrooms
In addition to finding out how many calories are in shiitake mushrooms, to use this type of mushroom safely and effectively, you need to note:
Choose quality shiitake mushrooms
To ensure quality and safety, you should choose shiitake mushrooms that have been dried or frozen. Avoid buying fresh, damp, strange-smelling or damaged shiitake mushrooms because they can cause poisoning and have negative effects on health.
Choose quality shiitake mushrooms to avoid affecting your health
Wash before cooking
Wash the shiitake mushrooms before cooking to remove dirt and impurities that may be harmful. For frozen shiitake mushrooms, remember to let them thaw completely before washing.
Proper storage of dried shiitake mushrooms
Dried shiitake mushrooms should be stored in a sealed container or plastic bag in a cool, dry place. Avoid storing mushrooms in high humidity or direct sunlight because they can become moldy, affecting their quality and causing harm when used.
Keep clean during processing and avoid re-cooking
Make sure the kitchen area and cooking utensils are clean when processing shiitake mushrooms to avoid contamination. On the other hand, do not re-cook them many times because this can reduce the quality and safety of the mushrooms.
The above information must have helped you answer the question of how many calories are in shiitake mushrooms and what to keep in mind when using this food. With low calories but high nutritional value, shiitake mushrooms are not only an ideal choice in the diet but also bring many outstanding health benefits. Adding shiitake mushrooms to your meals not only helps you enjoy delicious dishes but also supports effective health care. However, to maximize the benefits of this wonderful food, use mushrooms properly and in accordance with your physical condition.
