What are shiitake mushrooms?

Shiitake are edible mushrooms native to East Asia.

They’re tan to dark brown, with caps that grow between 2 and 4 inches (5 and 10 cm).

While typically eaten like vegetables, shiitake are fungi that grow naturally on decaying hardwood trees.

Around 83% of shiitake are grown in Japan, although the United States, Canada, Singapore, and China also produce them (1).

You can find them fresh, dried, or in various dietary supplements.

Nutrition profile of shiitake mushrooms

Shiitake are low in calories. They also offer good amounts of fiber, as well as B vitamins and some minerals.

The nutrients in 4 dried shiitake (15 grams) are

• Calories: 44
• Carbs: 11 grams
• Fiber: 2 grams
• Protein: 1 gram
• Riboflavin: 11% of the Daily Value (DV)
• Niacin: 11% of the DV
• Copper: 39% of the DV
• Vitamin B5: 33% of the DV
• Selenium: 10% of the DV
• Manganese: 9% of the DV
• Zinc: 8% of the DV
• Vitamin B6: 7% of the DV
• Folate: 6% of the DV
• Vitamin D: 6% of the DV

In addition, shiitake contain many of the same amino acids as meat (3).

They also boast polysaccharides, terpenoids, sterols, and lipids, some of which have immune-boosting, cholesterol-lowering, and anticancer effects (4).

The amount of bioactive compounds in shiitake depends on how and where the mushrooms are grown, stored, and prepared (3).

Shiitake mushrooms have two main uses — as food and as supplements.

Shiitake as whole foods

You can cook with both fresh and dried shiitake, although the dried ones are slightly more popular.

Dried shiitake have an umami flavor that’s even more intense than when fresh.

Umami flavor can be described as savory or meaty. It’s often considered the fifth taste, alongside sweet, sour, bitter, and salty.

Both dried and fresh shiitake mushrooms are used in stir-fries, soups, stews, and other dishes.

Shiitake as supplements

Shiitake mushrooms have long been used in traditional Chinese medicine. They’re also part of the medical traditions of Japan, Korea, and Eastern Russia (4).

In Chinese medicine, shiitake are thought to boost health and longevity, as well as improve circulation.

Studies suggest that some of the bioactive compounds in shiitake may protect against cancer and inflammation (4).

However, many of the studies have been done in animals or test tubes rather than people. Animal studies frequently use doses that far exceed those that people would normally get from food or supplements.

In addition, many of the mushroom-based supplements on the market have not been tested for potency (5).

Although the proposed benefits are promising, more research is needed.

Shiitake mushrooms may boost heart health. For example, they have three compounds that help lower cholesterol (3, 6Trusted Source, 7Trusted Source):

• Eritadenine. This compound inhibits an enzyme involved in producing cholesterol.
• Sterols. These molecules help block cholesterol absorption in your gut.
• Beta glucans. This type of fiber can lower cholesterol.

One study in rats with high blood pressure found that shiitake powder prevented an increase in blood pressure (8Trusted Source).

A study in lab rats fed a high-fat diet demonstrated that those given shiitake developed less fat in their livers, less plaque on their artery walls, and lower cholesterol levels than those that didn’t eat any mushrooms (9Trusted Source).

Still, these effects need to be confirmed in human studies before any solid conclusions can be made.