Maitake mushrooms (Grifola frondosa), also called hen of the woods, grow in large, layered clusters at the base of oak trees. They are rich in beta-glucan polysaccharides (particularly D-fraction beta-glucan), selenium, copper, niacin, and vitamin D (if UV-exposed). Their beta-glucan content is among the highest of any culinary mushroom and has generated significant immune modulation research.
Tear into bite-sized fronds rather than cutting; roast at 200°C for 20-25 minutes with olive oil, salt, and thyme until crispy at the edges, or sauté over high heat. Their complex savoury flavour needs little seasoning.
Where Mushroom, maitake Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 260 mg | 13% | |
| Phosphorus | 72.4 mg | 10% | |
| Magnesium | 11.0 mg | 3% | |
| Niacin (B3) | 6.76 mg | 42% | |
| Selenium | 3.27 µg | 6% | |
| Vitamin D | 1.60 µg | 11% | |
| Zinc | 0.763 mg | 8% | |
| Copper | 0.272 mg | 27% | |
| Riboflavin (B2) | 0.269 mg | 19% | |
| Iron | 0.209 mg | 1% | |
| Vitamin B6 | 0.071 mg | 5% | |
| Manganese | 0.058 mg | 3% | |
| Thiamin (B1) | 0.010 mg | 1% | |
| Calcium | 0.000 mg | 0% | |
| Campesterol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| Biotin (Vitamin B7) | 32.6 µg | 65% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →