Overview
Umami-rich mushroom grown on substrate; widely used in Japanese cooking
- Standard portion: 100 g
- Approx. 25 kcal per serving
Food noteShow details
- Substrate-cultivated products make up ~90% of Japan’s shiitake
- Vitamin D content varies with UV during growth
- Historically caps were counted as edible part
- Though modern cultivated stems are softer and often used
Serving guidanceShow details
Best with
- Miso soup (savory broth lifts umami)
- Tofu (adds gentle protein)
- Spinach or komatsuna (minerals + color)
- Soba noodles (earthy match)
- Garlic-ginger stir-fry (aroma)
Use caution with
- Milk tea (calcium may inhibit iron)
- Heavy cream sauces (overly rich)
- Deep-fried pairings (soaks oil)
Pros & consShow details
Pros
- Low calorie
- Good fiber (β-glucans)
- Meaty texture for plant-forward meals
Cons
- May vary in vitamin D by UV
- Can turn watery if overcooked
- Distinct aroma not for all
Calorie comparisonShow details
| Serving | Calories | Protein (P) | Carbs (C) | Fat (F) |
|---|---|---|---|---|
1 serve100 g | 25 kcal | 2 g | 0.7 g | 0.2 g |
Per 50 g50 g | 12.5 kcal | 1 g | 0.35 g | 0.1 g |
Per 100 g100 g | 25 kcal | 2 g | 0.7 g | 0.2 g |
Per 150 g150 g | 38 kcal | 3 g | 1.05 g | 0.3 g |
Per 200 g200 g | 50 kcal | 4 g | 1.4 g | 0.4 g |
Per 250 g250 g | 63 kcal | 5 g | 1.75 g | 0.5 g |
