Cooked Shiitake Mushrooms
The mushroom of emperors and of ancient Asian medicine: thick brown caps with a distinctive meaty texture and a woody, umami-rich flavour that adds amazing depth to soups and stews, famous for supporting the immune system.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Excellent for people with diabetes or obesity as a meat substitute in dishes; it gives the chewiness of meat with a quarter of the calories and no harmful cholesterol.
Best preparation methods
A quick sauté with a little olive oil and crushed garlic, or cooking it in soups, releases lentinan, its immunity-boosting compound, and keeps its meaty texture.
Important Nutritional Note
Its glycemic index is very low (15) and the glycemic load of an 80 g portion is only 1.5; it contains beta-glucan fibre, which lowers LDL cholesterol and steadies blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 56 kcal | 44.8 kcal |
| Protein | 2.2 g | 1.8 g |
| Carbohydrate | 14.4 g | 11.5 g |
| Available carbohydrate | 12.3 g | 9.8 g |
| Fat | 0.2 g | 0.2 g |
| Dietary fibre | 2.1 g | 1.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Vegetables with a glycemic index (14), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
How does shiitake support the immune system?
It is rich in beta-glucan polysaccharides, which activate white blood cells and macrophages to fight viruses and damaged cells.
Does shiitake help lower cholesterol?
It contains eritadenine, a natural compound that reduces cholesterol absorption in the gut and speeds up its removal.
What is the nutritional value of an 80 g cooked portion?
It gives you 45 kcal, 1.8 g protein, 1.7 g fibre and 9.8 g slowly absorbed available (net) carbohydrate.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.