Shiitake Mushroom Calories & Nutrition Calculator

Dried shiitake mushrooms deliver 5.2mg copper per 100g — 578% of the daily value and the highest copper concentration among all commonly consumed mushrooms by a substantial margin. Fresh button mushrooms provide just 0.32mg, oyster mushrooms 0.24mg, and even fresh shiitake only 0.14mg per 100g. The 37x concentration from fresh to dried occurs because dehydration removes ~90% of water weight, leaving minerals in a dramatically denser form ^[1][2].

Per 4 dried shiitake (~15g): 0.78mg copper (87% DV). Per 8 dried shiitake (~30g): 1.56mg (173% DV). Even a modest 15g addition of dried shiitake to a soup or stir-fry delivers nearly a full day's copper requirement. Copper is essential for iron metabolism, connective tissue formation, and the function of several enzymes including cytochrome c oxidase ^[1][3].

For food journaling, the distinction between fresh and dried shiitake matters enormously for copper tracking. Fresh shiitake (0.14mg/100g, 16% DV) contributes modestly. Dried shiitake (5.2mg/100g) contributes overwhelmingly. If you rehydrate dried shiitake before cooking, log based on the dry weight — the rehydration water adds no copper.

Dried shiitake mushrooms contain 46.1mcg selenium per 100g — 84% of the 55mcg daily value — placing them alongside tuna (36.5mcg cooked), chicken breast (27.6mcg cooked), and eggs (15.4mcg) as a significant selenium source. Fresh shiitake have a modest 5.7mcg (10% DV), but drying concentrates selenium 8.1x ^[1][4].

Per 4 dried shiitake (~15g): 6.9mcg selenium (13% DV). Per 8 dried shiitake (~30g): 13.8mcg (25% DV) — comparable to the selenium in a large egg. Among mushrooms, dried shiitake rank far above dried maitake (2.2mcg/100g) and are competitive with dried oyster mushrooms (~35mcg/100g) ^[1][2].

Stir-fried fresh shiitake provide 6.3mcg selenium per 100g (11% DV) — slightly higher than raw due to water loss during cooking. For those tracking selenium in a food journal, dried shiitake used in soups or rehydrated dishes contribute meaningfully, while fresh shiitake add only modest amounts.

Dried shiitake mushrooms provide 14.1mg niacin per 100g (88% of the 16mg DV) and an extraordinary 21.9mg pantothenic acid (438% of the 5mg DV). No other mushroom — dried or fresh — matches this dual B-vitamin concentration. For comparison, dried button mushrooms have ~33mg niacin but only ~5mg pantothenic acid; dried oyster mushrooms have ~7mg niacin and ~3mg B5 ^[1][3].

Fresh shiitake deliver 3.88mg niacin per 100g (24% DV) and 1.5mg pantothenic acid (30% DV) — already meaningful for a produce item. Per 4 raw shiitake (~72g): 2.79mg niacin (17% DV) and 1.08mg B5 (22% DV). These B-vitamins are reasonably heat-stable, so both fresh and cooked shiitake contribute effectively ^[1][2].

Riboflavin (B2) in dried shiitake is equally notable at 1.27mg per 100g (98% DV). The combination of three B-vitamins each exceeding 80% DV per 100g dried makes shiitake uniquely B-vitamin-dense in the mushroom family. For food journaling, even a small amount of dried shiitake in a recipe contributes meaningfully to multiple B-vitamin targets simultaneously.

Fresh shiitake mushrooms contain 34 kcal per 100g — higher than button mushrooms (22 kcal), portobello (22 kcal), and oyster mushrooms (33 kcal). The macronutrient split is 2.20g protein, 0.49g fat, and 6.79g carbohydrates (of which 2.5g is dietary fiber). Despite the higher calorie count compared to button mushrooms, shiitake remain an extremely low-calorie food ^[1][2].

The fiber in shiitake (2.5g per 100g) is significantly higher than button mushroom (1.0g) and oyster mushroom (2.3g). Shiitake fiber includes beta-glucans — specifically lentinan, a 1,3-β-glucan unique to shiitake that constitutes approximately 0.5–1.5% of dry weight. The cell wall polysaccharide composition gives shiitake its characteristically firm, meaty texture ^[3][5].

For food journaling: 4 medium fresh shiitake (~72g) provide only 24 kcal with 1.8g fiber and 1.6g protein — making them one of the most fiber-efficient additions to stir-fries, soups, and rice bowls. A single medium shiitake (~18g) has just 6 kcal — negligible for calorie tracking but contributing texture and umami.

The nutritional gap between dried and fresh shiitake is among the most dramatic of any common food. Per 100g: dried has 8.7x the calories (296 vs. 34), 4.4x the protein (9.6 vs. 2.2g), 5.0x the potassium (1,534 vs. 304mg), 4.6x the fiber (11.5 vs. 2.5g), and 12.5x the folate (163 vs. 13mcg). This is entirely a water-removal effect — 100g of dried shiitake is made from approximately 700–900g of fresh ^[1][2].

The practical implication for food journaling: recipes typically use 4–8 dried shiitake (15–30g), which is equivalent to 100–200g of fresh. At 15g dried: 44 kcal, 1.4g protein, 230mg potassium, 0.78mg copper, 6.9mcg selenium. At 30g dried: 89 kcal, 2.9g protein, 460mg potassium, 1.56mg copper, 13.8mcg selenium ^[1].

If a recipe calls for rehydrating dried shiitake and the cooking liquid (soaking broth) is discarded, some water-soluble nutrients (potassium, B-vitamins) leach into the liquid. Using the soaking liquid as stock retains these nutrients. For accurate logging, note whether the soaking liquid is consumed or discarded — this can affect potassium and folate contributions by 15–25%.