Diet and Nutrition Shiitake Mushrooms: Benefits of Shaking up Mealtime This mushroom takes on the flavor of whatever you make it with By Ann Pietrangelo Published on December 04, 2023 Medically reviewed by Melissa Nieves, LND Print Table of Contents View All Table of Contents Health Benefits Vitamins and Minerals Nutrition How to Clean Preparation Shiitake mushrooms (Lentinus edodes) are among the most popular mushrooms in the world. Part of the edible fungi family, shiitakes are rich in nutrients. They're not quite as large as portobello mushrooms but almost as meaty. Shiitakes are known for their savory, smoky flavor and woodsy aroma. These versatile mushrooms complement other flavors in stir-fries, sauces, soups, and side dishes. This article discusses the health benefits of shiitake mushrooms, plus how to choose, clean, and cook them. Kilito Chan / Getty Images 5 Health Benefits of Mushrooms Mushrooms are functional foods rich in micro- and macronutrients. Researchers attribute over 100 medicinal functions to mushrooms. As part of a balanced diet, eating mushrooms regularly provides many health benefits, including: Lower cholesterol and triglyceride levels Less weight gain Stronger immune system Better gut microbiota and overall gut health Protection against damage from free radicals, which can help prevent conditions such as cancer, heart disease, cataracts, liver and kidney diseases, diabetes, and brain dysfunction Vitamins and Minerals in Shiitake Mushrooms Shiitake mushrooms are an excellent source of copper, which helps maintain the immune system and nervous system, produce energy, and make connective tissues and blood vessels. They're also abundant in pantothenic acid, or vitamin B5, an essential nutrient that helps turn food into energy and break down fats. Shiitake mushrooms provide a good portion of your daily need for selenium. Selenium is a trace mineral that helps protect against free radicals and infection. It also has a role in thyroid gland function, reproduction, and DNA synthesis (the creation of DNA molecules). They're also a good source of vitamins B2, B3, B6, zinc, and manganese. Shiitake Mushroom Nutrition Facts: One Serving One cup of cooked shiitake mushrooms provides: Calories: 81Sugar: 5.6 grams (g)Fiber: 3 gCarbohydrates: 20.9 gProtein: 2.3 gFat: 0.32 gCholesterol: 0 milligrams (mg)Copper: 1.3 mgPantothenic acid (B5): 5.2 mgSelenium: 36 micrograms (mcg)Niacin (B3): 2.2 mgManganese: 0.3 mgMagnesium: 20.3 mgPotassium: 169.7 mg And shiitake mushrooms contain all nine essential amino acids, which you need for many functions, including growth, breaking down food, and tissue repair. How to Clean Shiitake Mushrooms Shiitake mushrooms have a tan or brown umbrella-shaped cap that rolls inward toward the cream-colored gills underneath. They start with a cream-colored stem, but larger shiitakes usually have a brown stem. To prevent spoilage, don't wash mushrooms until you're ready to use them. Bits of dirt can get caught in the gills, but you'll want to use a delicate touch. Remove the stems before cleaning. Wipe the mushrooms with a damp paper towel. Alternatively, you can rinse them under running water individually or in a colander. Gently dry with a paper towel. Forms of Shiitake Mushrooms You can find shiitake mushrooms in the following forms: Fresh: If fresh shiitake mushrooms stay dry, they can last a week in the refrigerator. Dried: Dried whole or sliced shiitake mushrooms have a much longer shelf life. Unless you add them to soups or stews, you'll want to rehydrate them first. Sit the mushrooms in a bowl and cover with hot or boiling water. Cover and let sit for about 20 minutes until they're tender. Powdered: You can sprinkle dried, ground mushrooms into almost any dish as a pantry staple. Capsules: Shiitake mushroom capsules are sold as a dietary supplement. Some supplements can interfere with medications or other supplements, so read product labels carefully and check with a healthcare provider. Prep Tips and Cooking Methods Because of their short shelf life, you'll want to be careful when you buy fresh mushrooms. Signs that they're on their way to going bad include bruising or other damage, sliminess, or mold spots. Packaged fresh mushrooms should have wrapping that has holes to allow airflow and prevent the growth of harmful bacteria that can cause food poisoning. The stems are edible but very fibrous. Though most people find them too tough to eat, you can use them for bumping up the umami taste of stocks and broths. The five basic taste sensations are bitter, sour, sweet, salty, and umami. Umami is a savory taste derived from certain proteins and nucleotides. Umami doesn't just enhance flavor; it boosts your appetite and satisfies you. It also stimulates salivary secretions. While you can eat raw shiitake mushrooms, they're usually served cooked. Raw or undercooked shiitake mushrooms can cause a rash called shiitake mushroom dermatitis or flagellate dermatitis. It's a rare reaction to a bioactive component called lentinan, which decomposes when you heat it. The red rash that resembles skin that's been whipped usually appears within a few days of eating shiitake mushrooms and lasts 10 to 14 days. As for cooking shiitake mushrooms, they're versatile enough to bake, roast, sauté, grill, steam, boil, air-fry, deep-fry, or microwave. Mushrooms have a high water content, so they'll cook down quite a bit. Here are a few ways to use them: Roast or sauté with veggies as a side dishAdd to stir-fry dishesUse in pasta and risotto dishesLiven up soups and stewsAdd to gravies and saucesTop steaks and burgers High-temperature cooking methods, such as boiling and microwaving, can allow water-soluble nutrients such as potassium and B vitamins to escape. You may be able to preserve more nutrients if you sauté them quickly over high heat or simmer longer over low heat, as you would for soups and stews. Summary Savory shiitake mushrooms can tweak a side dish, but they're also bold enough to take the starring role on your dinner plate. Fresh shiitakes could last up to a week, but you can keep dried and powdered forms ready as a kitchen staple. Mushrooms are good for your heart, gut, and immune system. Mushrooms may also help prevent chronic diseases, such as cancer and diabetes. If you're looking to shake up mealtime, shiitake mushrooms' umami flavor, versatility, and potential health benefits are a good way to go. 15 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Valverde ME, Hernández-Pérez T, Paredes-López O. 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Clinical Case Reports. 2021;9(6):e04181. doi:10.1002/ccr3.4181 By Ann Pietrangelo Pietrangelo is a health writer who has authored two books: one focused on multiple sclerosis and the other on triple-negative breast cancer. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit