Cooked shiitake mushrooms have had water released during cooking, concentrating their lentinan beta-glucan, selenium, copper, riboflavin, and niacin per gram compared to raw. Heat destroys some heat-sensitive vitamins but converts the umami precursors more fully, deepening the rich, smoky-savoury flavour that makes shiitake one of the most versatile culinary mushrooms.
Use cooked shiitake in ramen, fried rice, stir-fries, and pasta; their flavour pairs particularly well with soy, ginger, garlic, and sesame. The cooking liquid is excellent added to sauces and soups.
Where Mushrooms, shiitake, cooked Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 120 mg | 6% | |
| Choline | 34.8 mg | — | |
| Phosphorus | 29.0 mg | 4% | |
| Magnesium | 14.0 mg | 4% | |
| Calcium | 3.00 mg | 0% | |
| Niacin equivalents (NE) | 1.60 mg | 10% | |
| Niacin (B3) | 1.50 mg | 9% | |
| Iron | 0.400 mg | 3% | |
| Riboflavin (B2) | 0.170 mg | 12% | |
| Thiamin (B1) | 0.040 mg | 4% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Monounsaturated fat | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % 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 →