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Shiitake mushroom, fresh: Nutrition and who it suits

Fresh shiitake mushroom is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 58 kcal, 3.2 g of protein and 3 g of fibre. One serving is one katori (100 g), about 58 kcal.

A close-up view of fresh shiitake mushrooms

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy58 kcal
Protein3.2 g
Carbohydrate9 g
Fibre3 g
Sugars0.2 g
Fat0.8 g
Potassium323 mg
Zinc1.2 mg
Iron1.9 mg

Where its calories come from

23%65%
  • Protein 23%
  • Carbohydrate 65%
  • Fat 12%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of fresh shiitake mushroom?

About 58 kcal for one katori (100 g), and about 116 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

10%Potassium
323 mg
9%Zinc
1.2 mg
7%Protein
3.2 g
7%Iron
1.9 mg
7%Magnesium
24.5 mg
5%Folate
10.9 µg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code J003. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is fresh shiitake mushroom good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 58 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 9 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 9 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

3.2 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 58 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 9 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal3.2 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Mushroom; Bengali: Banger chata; Gujarati: Biladi no top; Kannada: Aanabay/Aanabe; Kashmiri: Hadder; Malayalam: Kun koon; Marathi: Bhoochhtra; Odia: Chatu; Punjabi: Khoomba; Tamil: Kaalaan; Telugu: Putta Godugu.

Related

Button mushroomChicken mushroom, freshOyster mushroom, dried

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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