Shiitake mushroom – Lentinus edodes

Sylvia

8 years ago

Lentinus edodes (also known as Shiitake mushroom, Chinese black mushroom, Winter Mushroom, and Golden Oak Mushroom) is an edible mushroom native to East Asia but grown in many Asian countries. It belongs to the family Tricholomataceae and genus Lentinula. Shiitake mushroom can be found during spring to late summer or early fall in the warm and moist climate, where it grows upon hardwoods such as oak, ironwood, maple. It is prized for its delicious taste and texture.

The fruit body of Shiitake mushroom is normally 2-4 inches (5-10 cm) in diameter. It is large and umbrella shaped mushroom in dark brown color. The stem is smooth, fibrous and light brown. The fruit possess robust and earthy flavor.

Nutritional Value

One serving of 145 grams has 81 calories. Shiitake mushrooms are high source of copper; one serving provides 144.33% of daily value. In addition, Shiitake mushroom provides Vitamins such as Vitamin B5 (104.22%), Vitamin B2 (19%), Vitamin B6 (17.77%), Vitamin B3 (13.59%) and folic acid (7.50%). Along with vitamins, it also possesses various minerals, lipids and amino acids as well.

Nutritional value of Shiitake mushroom cooked without salt

Serving Size: 1 Cup, 145 g

Calories 81 Kcal. Calories from Fat 2.88 Kcal.

Shiitake mushroom Quick Facts
Name:	Shiitake mushroom
Scientific Name:	Lentinus edodes
Origin	East Asia, which is grown in many Asian countries.
Colors	Dark brown
Shapes	Large, Diameter: 2-4 inches (5 to 10 cm)
Taste	Delicious
Calories	81 Kcal./cup
Major nutrients	Copper (144.33%) Vitamin B5 (104.22%) Selenium (65.45%) Vitamin B2 (19.00%) Vitamin B6 (17.77%)
Health benefits	Treats obesity, Enhance immunity, Eradicate cancer cells, Cardiovascular system, Antimicrobial activity

Proximity	Amount	% DV
Water	121.05 g	N/D
Energy	81 Kcal	N/D
Energy	339 kJ	N/D
Protein	2.26 g	4.52%
Total Fat (lipid)	0.32 g	0.91%
Ash	0.51 g	N/D
Carbohydrate	20.87 g	16.05%
Total dietary Fiber	3 g	7.89%
Total Sugars	5.57 g	N/D

Minerals	Amount	% DV
Calcium, Ca	4 mg	0.40%
Iron, Fe	0.64 mg	8.00%
Magnesium, Mg	20 mg	4.76%
Phosphorus, P	42 mg	6.00%
Potassium, K	170 mg	3.62%
Sodium, Na	6 mg	0.40%
Zinc, Zn	1.93 mg	17.55%
Copper, Cu	1.299 mg	144.33%
Manganese, Mn	0.296 mg	12.87%
Selenium, Se	36 µg	65.45%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.054 mg	4.50%
Vitamin B2 (Riboflavin)	0.247 mg	19.00%
Vitamin B3 (Niacin)	2.175 mg	13.59%
Vitamin B5 (Pantothenic acid)	5.211 mg	104.22%
Vitamin B6 (Pyridoxine)	0.231 mg	17.77%
Vitamin B9 (Folate)	30 µg	7.50%
Folic Acid	0 µg	N/D
Folate, food	30 µg	N/D
Folate, DEF	30 µg	N/D
Choline	53.4 mg	9.71%
Vitamin C (Ascorbic acid)	0.4 mg	0.44%
Fat-soluble Vitamins (Retinoids and Carotenoids)
Vitamin D (Cholecalciferol)	1 µg	6.67%
Vitamin D2 (ergocalciferol)	1 µg	N/D
Vitamin D	41 IU	N/D

Lipids	Amount	% DV
Fatty acids, total saturated	0.072 g	N/D
capric acid 10:00 (decanoic acid)	0.006 g	N/D
Lauric acid (dodecanoic acid) 12:00	0.003 g	N/D
Myristic acid 14:00(Tetradecanoic acid)	0.006 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.039 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.017 g	N/D
Fatty acids, total monounsaturated	0.102 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.029 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.049 g	N/D
Erucic acid 22:1 (docosenoic acid)	0.023 g	N/D
Fatty acids, total polyunsaturated	0.049 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.045 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.004 g	N/D

Cholesterol	Amount	% DV
Phytosterols	6 mg	N/D
Campesterol	6 mg	N/D

Amino Acids	Amount	% DV
Tryptophan	0.006 g	1.36%
Threonine	0.099 g	5.63%
Isoleucine	0.08 g	4.78%
Leucine	0.135 g	3.65%
Lysine	0.068 g	2.03%
Methionine	0.036 g	N/D
Cystine	0.039 g	N/D
Phenylalanine	0.097 g	N/D
Tyrosine	0.064 g	N/D
Valine	0.097 g	4.59%
Arginine	0.129 g	N/D
Histidine	0.032 g	2.60%
Alanine	0.113 g	N/D
Aspartic acid	0.151 g	N/D
Glutamic acid	0.512 g	N/D
Glycine	0.083 g	N/D
Proline	0.083 g	N/D
Serine	0.1 g	N/D

Proximity	Amount	% DV
Water	85.11 g	N/D
Energy	38 Kcal	N/D
Energy	157 kJ	N/D
Protein	3.35 g	6.70%
Total Fat (lipid)	0.34 g	0.97%
Ash	0.76 g	N/D
Carbohydrate	7.45 g	5.73%
Total dietary Fiber	3.5 g	9.21%
Total Sugars	0.29 g	N/D
Sucrose	0 g	N/D
Glucose (dextrose)	0.29 g	N/D

Lipids	Amount	% DV
Fatty acids, total saturated	0.029 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.029 g	N/D
Fatty acids, total polyunsaturated	0.136 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.136 g	N/D
Other Fats
Phytosterols	3 mg	N/D
Campesterol	3 mg	N/D

Amino Acids	Amount	% DV
Tryptophan	0.011 g	2.50%
Threonine	0.128 g	7.27%
Isoleucine	0.107 g	6.40%
Leucine	0.181 g	4.90%
Lysine	0.128 g	3.83%
Methionine	0.032 g	N/D
Cystine	0.021 g	N/D
Phenylalanine	0.107 g	N/D
Tyrosine	0.075 g	N/D
Valine	0.139 g	6.58%
Arginine	0.149 g	N/D
Histidine	0.053 g	4.30%
Alanine	0.16 g	N/D
Aspartic acid	0.287 g	N/D
Glutamic acid	0.65 g	N/D
Glycine	0.139 g	N/D
Proline	0.096 g	N/D
Serine	0.139 g	N/D

Proximity	Amount	% DV
Water	1.42 g	N/D
Energy	44 Kcal	N/D
Energy	186 kJ	N/D
Protein	1.44 g	2.88%
Total Fat (lipid)	0.15 g	0.43%
Ash	0.68 g	N/D
Carbohydrate	11.31 g	8.70%
Total dietary Fiber	1.7 g	4.47%
Total Sugars	0.33 g	N/D

Minerals	Amount	% DV
Calcium, Ca	2 mg	0.20%
Iron, Fe	0.26 mg	3.25%
Magnesium, Mg	20 mg	4.76%
Phosphorus, P	44 mg	6.29%
Potassium, K	230 mg	4.89%
Sodium, Na	2 mg	0.13%
Zinc, Zn	1.15 mg	10.45%
Copper, Cu	0.775 mg	86.11%
Manganese, Mn	0.176 mg	7.65%
Selenium, Se	6.9 µg	12.55%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.045 mg	3.75%
Vitamin B2 (Riboflavin)	0.19 mg	14.62%
Vitamin B3 (Niacin)	2.115 mg	13.22%
Vitamin B5 (Pantothenic acid)	3.282 mg	65.64%
Vitamin B6 (Pyridoxine)	0.145 mg	11.15%
Vitamin B9 (Folate)	24 µg	6.00%
Folic Acid	0 µg	N/D
Folate, food	24 µg	N/D
Folate, DEF	24 µg	N/D
Choline	30.3 mg	5.51%
Vitamin C (Ascorbic acid)	0.5 mg	0.56%
Fat-soluble Vitamins (Retinoids and Carotenoids)
Vitamin D (D2 + D3)	0.6 µg	4.00%
Vitamin D2 (ergocalciferol)	0.6 µg	N/D
Vitamin D3 (cholecalciferol)	0 µg	N/D
Vitamin D IU	23 IU	N/D

Lipids	Amount	% DV
Fatty acids, total saturated	0.034 g	N/D
capric acid 10:00 (decanoic acid)	0.003 g	N/D
Lauric acid (dodecanoic acid) 12:00	0.002 g	N/D
Myristic acid 14:00(Tetradecanoic acid)	0.003 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.018 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.008 g	N/D
Fatty acids, total monounsaturated	0.048 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.013 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.023 g	N/D
Erucic acid 22:1 (docosenoic acid)	0.011 g	N/D
Fatty acids, total polyunsaturated	0.023 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.021 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.002 g	N/D

Amino Acids	Amount	% DV
Tryptophan	0.005 g	1.14%
Threonine	0.075 g	4.26%
Isoleucine	0.061 g	3.65%
Leucine	0.102 g	2.76%
Lysine	0.051 g	1.53%
Methionine	0.027 g	N/D
Cystine	0.029 g	N/D
Phenylalanine	0.073 g	N/D
Tyrosine	0.048 g	N/D
Valine	0.073 g	3.46%
Arginine	0.097 g	N/D
Histidine	0.024 g	1.95%
Alanine	0.085 g	N/D
Aspartic acid	0.114 g	N/D
Glutamic acid	0.387 g	N/D
Glycine	0.062 g	N/D
Proline	0.062 g	N/D
Serine	0.076 g	N/D

Proximity	Amount	% DV
Water	89.74 g	N/D
Energy	34 Kcal	N/D
Energy	141 kJ	N/D
Protein	2.24 g	4.48%
Total Fat (lipid)	0.49 g	1.40%
Ash	0.73 g	N/D
Carbohydrate	6.79 g	5.22%
Total dietary Fiber	2.5 g	6.58%
Total Sugars	2.38 g	N/D
Sucrose	0 g	N/D
Glucose (dextrose)	2.38 g	N/D

Lipids	Amount	% DV
Campesterol	2 mg	N/D

Amino Acids	Amount	% DV
Tryptophan	0.011 g	2.50%
Threonine	0.134 g	7.61%
Isoleucine	0.111 g	6.64%
Leucine	0.189 g	5.11%
Lysine	0.134 g	4.01%
Methionine	0.033 g	N/D
Cystine	0.022 g	N/D
Phenylalanine	0.111 g	N/D
Tyrosine	0.078 g	N/D
Valine	0.145 g	6.87%
Arginine	0.156 g	N/D
Histidine	0.056 g	4.55%
Alanine	0.167 g	N/D
Aspartic acid	0.301 g	N/D
Glutamic acid	0.68 g	N/D
Glycine	0.145 g	N/D
Proline	0.1 g	N/D
Serine	0.145 g	N/D

Health Benefits of Shiitake mushroom

For over 6000 years, it was used by the Chinese people for the medicinal purposes. It is loaded with Vitamin B and also counteracts the cancer cells, infections and cardiovascular disease. It possesses antifungal, antibacterial and antiviral properties. All eight amino acids are found in this mushroom. One should add Shiitake mushroom to the diet as it provides various health benefits.

Shiitake mushroom contains the components such as b-glucan and eritadenine which have the fat reducing effects. B-glucan reduces the intake of food, slows absorption of nutrition, increase satiety and lower the levels of plasma lipid. The study shows that the rat with high intake of Shiitake mushrooms effectively reduce the fat. It summarizes that the consumption of Shiitake mushroom prevents and treats obesity and other metabolic disorders.

It enhances the immunity power that helps to fight against the diseases as it contains minerals, vitamins and enzymes. The research shows that the consumption of mushroom improves the function of cell effector as well as gut immunity. The intake of mushroom also lowers the inflammation.

Shiitake mushroom assist to counteract the cancer cells. The presence of lentinan repairs the damage of chromosomes which is the result of anticancer treatments. The consumption of Shiitake mushroom prevents the tumor cells growth. It also effectively inducted the process of programmed of cell death also called apoptosis.

The sterol compounds in the Shiitake mushroom inhibit the cholesterol production in the liver. It also possesses phytonutrients that assist the cells to stick to walls of blood vessel which enhances the circulation and healthy blood pressure. The study shows that Shiitake mushroom prevent the increase in blood pressure. It reduced the HDL and VLDL cholesterol levels.

The antimicrobial activities found on Shiitake prevent the disease associated with the gum inflammation due to the microbial biofilm buildup at gingival margin. The extract of Shiitake mushroom reduced the pathogenic organisms without affecting organisms that are related with health.

Shiitake mushroom possess an adequate amount of Vitamin B that assist adrenal function and converts the nutrients into the usable energy. It balances the hormones and maintains the focus by improving the cognitive performance. The addition of Shiitake mushroom to the diet provides extra Vitamin B.

Vitamin D is essential to maintain the bone health and reduce the chances of heart disease, autoimmune disease, diabetes and certain cancer. It is also required for the metabolism and absorption of phosphorus and calcium.

The adequate amount of Vitamin D promotes the immune system, maintains brain function and body weight, reduces development of rheumatoid arthritis and multiple sclerosis.

The intake of Selenium along with Vitamin E and A reduce the acne and its scars. The intake of Shiitake mushroom functions as an acne treatment. The presence of zinc in Shiitake mushroom enhances the immune function and lowers the DHT buildup to promote the skin healing.

Shiitake is the medicinal mushroom which is prized with a delicious taste as well as texture. It is used for medicinal purposes to treat cancer, environmental allergies, AIDS, Candida infections, flu and colds. Shiitake also soothes bronchial inflammation and lowers high cholesterol levels.

Minerals	Amount	% DV
Calcium, Ca	2 mg	0.20%
Iron, Fe	0.51 mg	6.38%
Magnesium, Mg	18 mg	4.29%
Phosphorus, P	108 mg	15.43%
Potassium, K	316 mg	6.72%
Sodium, Na	5 mg	0.33%
Zinc, Zn	0.93 mg	8.45%
Copper, Cu	0.158 mg	17.56%
Manganese, Mn	0.216 mg	9.39%
Selenium, Se	6.1 µg	11.09%

Name	Shiitake mushroom
Scientific Name	Lentinus edodes
Native	East Asia, which is grown in many Asian countries.
Common/English Name	Flower Mushroom, Chinese Black Mushroom, Winter Mushroom, Emperor’s Mushroom, Golden Oak Mushroom, Glossagyne, Oak Mushroom
Name in Other Languages	Japanese: donko Chinese: dōnggū
Grown	Hardwoods such as oak, ironwood, maple
Growing Climate	Warm and moist climate
Stem	Light brown, smooth, fibrous
Fruit shape & size	Large, Diameter: 2-4 inches (5 to 10 cm)
Fruit color	Dark brown
Flavor/aroma	Robust, earthy
Fruit Taste	Delicious
Fruit Season	Spring to late summer or early fall
Major Nutritions (Cooked without salt)	Copper, Cu 1.299 mg (144.33%) Vitamin B5 (Pantothenic acid) 5.211 mg (104.22%) Selenium, Se 36 µg (65.45%) Vitamin B2 (Riboflavin) 0.247 mg (19.00%) Vitamin B6 (Pyridoxine) 0.231 mg (17.77%) Zinc, Zn 1.93 mg (17.55%) Carbohydrate 20.87 g (16.05%) Vitamin B3 (Niacin) 2.175 mg (13.59%) Manganese, Mn 0.296 mg (12.87%) Choline 53.4 mg (9.71%)
Health Benefits	Treats obesity Enhance immunity Eradicate cancer cells Cardiovascular system Antimicrobial activity Brain health Vitamin D Skin ailments
Calories in 1cup (145 gm) Cooked without salt	81 Kcal.
Traditional uses	Shiitake is used in Japan to treat of cancer as it contains Lentinan and selenium which is antioxidant that prevents cancer.
Precautions	Some people might experience allergic reactions with the consumption of Shiitake mushroom. Symptoms such as fever, congestion, headache, coughing, nausea, sneezing and general malaise. Those who have a blood disorder condition should avoid the consumption of Shiitake mushroom.
How to Eat	The fresh and dried forms are added to the East Asian cooking. It is added to soups, stir-fries, stews and side dishes, They work well in soups, or as a meat substitute.
Other Facts	After the Button mushroom, Shiitake is the most produced mushroom in the world. Japan is the country which produces Shiitake mushroom in the largest amount

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.096 mg	8.00%
Vitamin B2 (Riboflavin)	0.266 mg	20.46%
Vitamin B3 (Niacin)	3.754 mg	23.46%
Vitamin B5 (Pantothenic acid)	1.319 mg	26.38%
Vitamin B6 (Pyridoxine)	0.169 mg	13.00%
Vitamin B9 (Folate)	14 µg	3.50%
Folic Acid	0 µg	N/D
Folate, food	14 µg	N/D
Folate, DEF	14 µg	N/D
Choline	57.6 mg	10.47%
Fat-soluble Vitamins (Retinoids and Carotenoids)
Betaine	0.3 mg	N/D
Vitamin D (D2 + D3)	0.5 µg	3.33%
Vitamin D2 (ergocalciferol)	0.5 µg	N/D
Vitamin D3 (cholecalciferol)	0 IU	N/D
Vitamin D IU	20 IU	N/D

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.015 mg	1.25%
Vitamin B2 (Riboflavin)	0.217 mg	16.69%
Vitamin B3 (Niacin)	3.877 mg	24.23%
Vitamin B5 (Pantothenic acid)	1.5 mg	30.00%
Vitamin B6 (Pyridoxine)	0.293 mg	22.54%
Vitamin B9 (Folate)	13 µg	3.25%
Folic Acid	0 µg	N/D
Folate, food	13 µg	N/D
Folate, DEF	13 µg	N/D
Fat-soluble Vitamins (Retinoids and Carotenoids)
Vitamin D (D2 + D3)	0.4 µg	2.67%
Vitamin D2 (ergocalciferol)	0.4 µg	N/D
Vitamin D3 (cholecalciferol)	0 µg	N/D
Vitamin D	18 IU	N/D

Minerals	Amount	% DV
Calcium, Ca	2 mg	0.20%
Iron, Fe	0.41 mg	5.13%
Magnesium, Mg	20 mg	4.76%
Phosphorus, P	112 mg	16.00%
Potassium, K	304 mg	6.47%
Sodium, Na	9 mg	0.60%
Zinc, Zn	1.03 mg	9.36%
Copper, Cu	0.142 mg	15.78%
Manganese, Mn	0.23 mg	10.00%
Selenium, Se	5.7 µg	10.36%

Health Benefits of Shiitake mushroom

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