Is Shiitake Mushroom High in Calories? The Definitive Guide

November 30, 2025 •

3 min read

With approximately 81 calories per one-cup serving when cooked, shiitake mushrooms are decidedly not high in calories. This flavorful fungus is a nutrient-dense food that provides a satisfying, savory addition to meals without a significant caloric impact.

Quick Summary

Shiitake mushrooms are a low-calorie food, with a one-cup cooked portion containing only 81 calories. They are packed with fiber, essential vitamins, and minerals, making them an excellent addition to a healthy diet and effective for weight management.

Key Points

Low Caloric Density: A one-cup serving of cooked shiitake mushrooms contains just 81 calories, classifying it as a low-calorie food.
Cooking Method is Key: The calorie count of a shiitake dish primarily depends on how it's prepared; adding fats like oil or butter will significantly increase the total calories.
Nutrient-Dense Food: Despite being low in calories, shiitakes are rich in essential nutrients like B vitamins, copper, selenium, and can be a natural source of vitamin D.
Supports Weight Management: Their high fiber content promotes fullness, which can help reduce overall caloric intake.
Excellent Health Benefits: They contain compounds like beta-glucans and other antioxidants that may support immune function and cardiovascular health.
Versatile and Flavorful: The savory, umami flavor of shiitake mushrooms allows for great versatility in low-calorie recipes like soups, stir-fries, and as a meat substitute.

Understanding the Shiitake Mushroom's Caloric Content

Shiitake mushrooms are a powerhouse of flavor, particularly known for their rich, umami taste. Despite their meaty texture, their caloric density is remarkably low, making them a popular choice for health-conscious diners. The calorie count of shiitake mushrooms is influenced by whether they are raw, dried, or cooked, and what ingredients are added during preparation.

Fresh vs. Cooked Shiitake Calories

To understand the caloric profile, it's important to distinguish between the various forms of the mushroom. A 100-gram serving of raw shiitake mushrooms contains just 34 calories. When cooked, a standard one-cup serving (around 145g) contains about 81 calories. This slight increase in density is due to water loss during cooking. It's crucial to note that the primary determinant of a shiitake dish's calorie count is the cooking method and added ingredients.

The Nutritional Riches Beyond Calories

Shiitake mushrooms are a nutrient-dense food, meaning they provide a high amount of nutrients relative to their caloric value. They offer a wealth of health benefits that make them an excellent addition to any diet.

Here are some of the key nutritional highlights:

Vitamins: Shiitake mushrooms are a source of several B vitamins, including B5 (pantothenic acid) and B3 (niacin), which are essential for converting food into energy. When exposed to ultraviolet (UV) light during cultivation, they become one of the few natural plant sources of vitamin D.
Minerals: They provide significant amounts of copper and selenium, minerals that support immune function and act as powerful antioxidants. Other minerals include zinc and manganese.
Fiber: Rich in dietary fiber, including beta-glucans, shiitakes promote gut health and can help lower cholesterol levels. This fiber also contributes to a feeling of fullness, which is beneficial for weight management.
Antioxidants: Shiitake contains various antioxidants, such as ergothioneine, which help protect cells from damage caused by free radicals.

Comparison of Shiitake to Other Mushrooms

While shiitake mushrooms are low in calories, how do they compare to other popular varieties? The table below provides a quick nutritional comparison per 100 grams for raw mushrooms.


Mushroom Type	Calories (per 100g, raw)	Fiber (per 100g, raw)	Protein (per 100g, raw)
Shiitake	34 kcal	3 g	2 g
Portobello	22 kcal	1.1 g	2.5 g
White Button	29 kcal	1 g	4 g

As the table shows, all three mushroom types are low in calories. Shiitake mushrooms have a slightly higher calorie count and fiber content per 100g compared to portobello and white button mushrooms, though the difference is minimal and all remain excellent low-calorie choices.

How Preparation Affects Shiitake Calories

The most significant factor influencing the final calorie count of a shiitake dish is the cooking preparation. A common pitfall is adding large amounts of fat during cooking.

High-Calorie Methods: Frying in significant amounts of oil or butter, as seen in some recipes, can drastically increase the caloric load. One tablespoon of olive oil, for instance, adds over 100 calories.
Low-Calorie Methods: To keep your meal light, opt for cooking methods that use little to no added fat. Sautéing with a tablespoon of water or vegetable broth is an effective technique. Other low-calorie cooking options include steaming, grilling, or adding shiitakes to soups and stews.

Incorporating Shiitake Mushrooms into a Low-Calorie Diet

With their rich flavor and low-calorie nature, shiitake mushrooms are a versatile ingredient for a healthy diet. They can add a satisfying, savory depth to many dishes, even serving as a meat substitute due to their texture.

Here are a few ways to add them to your cooking:

Flavorful Soups: Add sliced shiitake mushrooms to broths, miso soup, or hearty stews for an umami boost.
Stir-fries: Include them in vegetable stir-fries with a minimal amount of low-sodium soy sauce and spices.
Marinated Snacks: Prepare oil-free marinated mushrooms for a healthy appetizer or snack.
Meat Replacement: Use sliced or chopped shiitakes in vegetarian burgers, meatloaves, or as a pizza topping.

By focusing on low-fat preparation, you can enjoy the full flavor and nutritional benefits of shiitake mushrooms while maintaining a low-calorie diet. For more information on the nutritional value of various foods, including mushrooms, you can refer to authoritative sources like the Harvard T.H. Chan School of Public Health.

Conclusion

In conclusion, shiitake mushrooms are not high in calories. They are a nutritious, low-calorie food that offers numerous health benefits, including immune support and heart health. By being mindful of preparation methods and avoiding excess fats, you can fully enjoy their rich, savory flavor as part of a balanced and healthy diet.

Frequently Asked Questions

Raw shiitake mushrooms contain approximately 34 calories per 100 grams.

Dried shiitake mushrooms are more calorically dense per ounce than fresh ones because the water content has been removed. However, the caloric intake from a small number of dried mushrooms is still low.

Yes, cooking methods are the main factor. Frying shiitake mushrooms in oil or butter will add a significant number of calories, while low-fat methods like steaming or sautéing in broth keep the calorie count low.

Yes, their low-calorie count and high fiber content help promote satiety, which can assist with weight management and reduction of overall calorie intake.

All common mushrooms are generally low in calories. Per 100 grams, shiitake are comparable to or slightly higher in calories than portobello and white button mushrooms, but the difference is not substantial.

Shiitake mushrooms are a good source of B vitamins, copper, selenium, and can provide vitamin D if exposed to UV light. They also contain health-supporting antioxidants and beneficial fiber.

You can prepare them by sautéing in a little water or vegetable broth, adding them to soups, grilling them, or steaming them with other vegetables.

Yes, thanks to their meaty texture and savory, umami flavor, shiitake mushrooms can be an excellent low-calorie substitute for meat in many dishes.

Yes, they contain compounds like eritadenine and beta-glucans which can help lower cholesterol levels and support heart health.