Shiitake mushrooms, cooked, without salt

Nutritional value and chemical composition .

The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
NutrientNumberNorma**% of normal in 100 g% of normal in 100 kcal100% of the norm
Calorie56 kcal1684 kcal3.3%5.9%3007 g
Proteins1.56 g76 g2.1%3.8%4872 g
Fats0.22 g56 g0.4%0.7%25455 g
Carbohydrates12.29 g219 g5.6%10%1782 g
Dietary fiber2.1 g20 g10.5%18.8%952 g
Water83.48 g2273 g3.7%6.6%2723 g
Ash0.35 g~
Vitamins
Vitamin B1, thiamine0.037 mg1.5 mg2.5%4.5%4054 g
Vitamin B2, Riboflavin0.17 mg1.8 mg9.4%16.8%1059 g
Vitamin B4, choline36.8 mg500 mg7.4%13.2%1359 g
Vitamin B5, Pantothenic3.594 mg5 mg71.9%128.4%139 g
Vitamin B6, pyridoxine0.159 mg2 mg8%14.3%1258 g
Vitamin B9, folates21 µg400 mcg5.3%9.5%1905
Vitamin C, ascorbic0.3 mg90 mg0.3%0.5%30000 g
Vitamin D, calciferol0.7 µg10 µg7%12.5%1429 g
Vitamin D2, ergocalciferol0.7 µg~
Vitamin PP, ne1.5 mg20 mg7.5%13.4%1333 g
Macronutrients
Potassium, K117 mg2500 mg4.7%8.4%2137 g
Calcium, Ca3 mg1000 mg0.3%0.5%33333 g
Magnesium, Mg14 mg400 mg3.5%6.3%2857 g
Sodium, Na4 mg1300 mg0.3%0.5%32500 g
Sulfur, S15.6 mg1000 mg1.6%2.9%6410 g
Phosphorus, P29 mg800 mg3.6%6.4%2759 g
Minerals
Iron, Fe0.44 mg18 mg2.4%4.3%4091 g
Manganese, Mn0.204 mg2 mg10.2%18.2%980 g
Copper, Cu896 µg1000 mcg89.6%160%112 g
Selenium, Se24.8 µg55 mcg45.1%80.5%222 g
Zinc, Zn1.33 mg12 mg11.1%19.8%902 g
Digestible carbohydrates
Mono and disaccharides (sugars)3.84 gmax 100 g
Essential amino acids
Arginine*0.089 g~
Valine0.067 g~
Histidine*0.022 g~
Isoleucine0.055 g~
Leucine0.093 g~
Lysine0.047 g~
Methionine0.025 g~
Threonine0.068 g~
Tryptophan0.004 g~
Phenylalanine0.067 g~
Amino acid
Alanine0.078 g~
Aspartic acid0.104 g~
Glycine0.057 g~
Glutamic acid0.353 g~
Proline0.057 g~
Serine0.069 g~
Tyrosine0.044 g~
Cysteine0.027 g~
The Sterol (sterols)
Phytosterols4 mg~
Campesterol4 mg~
Saturated fatty acids
Nasadenie fatty acids0.05 gmax 18.7 g
10:0 Capric0.004 g~
12:0 Lauric0.002 g~
14:0 Myristic0.004 g~
16:0 Palmitic0.027 g~
18:0 Stearic0.012 g~
Monounsaturated fatty acids0.07 gmin 16.8 g0.4%0.7%
16:1 Palmitoleic0.02 g~
18:1 Oleic (omega-9)0.034 g~
22:1 Erucic (omega-9)0.016 g~
Polyunsaturated fatty acids0.034 gfrom 11.2-20.6 g0.3%0.5%
18:2 Linoleic0.031 g~
18:3 Linolenic0.003 g~
Omega-3 fatty acids0.003 gfrom 0.9 to 3.7 g0.3%0.5%
Omega-6 fatty acids0.031 gfrom 4.7 to 16.8 g0.7%1.3%

The energy value is 56 kcal.

  • cup pieces = 145 g (81.2 kcal)
  • 4 mushrooms = 72 Gy (40.3 kcal)
Shiitake mushrooms are cooked, without salt is rich in such vitamins and minerals like vitamin B5 – 71,9 %, copper – 89,6 %, selenium – 45,1 %, zinc was 11.1 %
  • Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of several hormones, hemoglobin, and promotes the absorption of amino acids and sugars in the gut, supports the function of the adrenal cortex. Lack of Pantothenic acid can lead to skin lesions and mucous membranes.
  • Copper is part of the enzymes with redox activity and is involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Involved in the processes of human body tissues with oxygen. The deficiency is manifested by impaired formation of the cardiovascular system and skeletal development of connective tissue dysplasia.
  • Selenium – an essential element of the antioxidant defense system of the human body, has immunomodulatory effects, is involved in the regulation of the action of thyroid hormones. Deficiency leads to the Kashin-Bek disease (osteoarthritis with multiple deformity of the joints, spine, and extremities), disease Kesan (endemic cardiomyopathy), hereditary thrombasthenia.
  • Zinc is included in more than 300 enzymes involved in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of expression of several genes. Inadequate intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, presence of malformations of the fetus. The recent studies revealed the ability of high doses of zinc to break the copper absorption and thus contribute to development of anemia.

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