17 Fit Food calories Vegetables and mushrooms
Shiitake mushrooms calories and nutrition facts
Shiitake mushrooms (fresh): 34 kcal per 100 g, protein 2.2 g, fat 0.49 g, carbs 4.3 g.
Brown-capped and deeply savory, shiitake go into stir-fries, ramen and hot pots and are sold either fresh or dried. Fresh caps have about 34 kcal per 100 g; dried ones are concentrated to around 296 kcal, but they’re used by the handful and soak up plenty of water. Cut off the tough stems, or save them for stock.
- Protein 26%
- Fat 13%
- Carbs 50%
- Other 10%
In everyday portions
- 100 kcal is 295 g this much of it gives 100 kcal
- Energy density Very low 0.34 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fresh | 34 | 2.2 | 0.5 | 4.3 |
| Dried | 296 | 9.6 | 1 | 63.9 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Fresh
Energy and macros
- Energy 34 kcal 142 kJ 2%
- Protein 2.2 g 4%
- Fat 0.49 g <1%
- Carbs available, without fibre 4.3 g 2%
- Fibre 2.5 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 26%
- Fat 13%
- Carbs 50%
- Other 10%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0.4 µg 8%
- Vitamin E no data
- Vitamin K 0 µg 0%
- Vitamin C no data
- Vitamin B1 thiamin 0.015 mg 1%
- Vitamin B2 riboflavin 0.217 mg 16%
- Vitamin B3 niacin 3.9 mg 24%
- Vitamin B5 pantothenic acid 1.5 mg 25%
- Vitamin B6 0.293 mg 21%
- Folate B9 13 µg 6%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 304 mg 15%
- Calcium 2 mg <1%
- Phosphorus 112 mg 16%
- Magnesium 20 mg 5%
- Iron 0.41 mg 3%
- Zinc 1 mg 10%
- Copper 0.142 mg 14%
- Manganese 0.23 mg 12%
- Selenium 5.7 µg 10%
- Iodine no data
- Sodium 9 mg <1%
EU criteria for nutrition claims
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- Source of vitamin B5
- Source of vitamin B3
- Source of vitamin B6
- Source of phosphorus
- Source of vitamin B2
- Source of potassium
Dried
Energy and macros
- Energy 296 kcal 1,238 kJ 15%
- Protein 9.6 g 19%
- Fat 0.99 g 1%
- Carbs available, without fibre 63.9 g 25%
- Fibre 11.5 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 13%
- Fat 3%
- Carbs 84%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 3.9 µg 78%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Vitamin C 3.5 mg 4%
- Vitamin B1 thiamin 0.3 mg 27%
- Vitamin B2 riboflavin 1.3 mg 91%
- Vitamin B3 niacin 14.1 mg 88%
- Vitamin B5 pantothenic acid 21.9 mg 365%
- Vitamin B6 0.965 mg 69%
- Folate B9 163 µg 82%
- Vitamin B12 0 µg 0%
- Choline 202 mg
Minerals
- Potassium 1,534 mg 77%
- Calcium 11 mg 1%
- Phosphorus 294 mg 42%
- Magnesium 132 mg 35%
- Iron 1.7 mg 12%
- Zinc 7.7 mg 77%
- Copper 5.2 mg 516%
- Manganese 1.2 mg 59%
- Selenium 46.1 µg 84%
- Iodine no data
- Sodium 13 mg <1%
EU criteria for nutrition claims
- Source of protein
- High in fibre
- Low fat
- Very low salt
- High in copper
- High in vitamin B5
- High in vitamin B2
- High in vitamin B3
- High in selenium
- High in folate
- High in vitamin D
- High in potassium
- High in zinc
- High in vitamin B6
- High in manganese
- High in phosphorus
- High in magnesium
- Source of vitamin B1
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 94% More vitamin B5 than 94% of vegetables and mushrooms.
- 91% More vitamin B3 than 91% of vegetables and mushrooms.
- 91% More vitamin B6 than 91% of vegetables and mushrooms.
- 92% More phosphorus than 92% of vegetables and mushrooms.
- 86% More vitamin B2 than 86% of vegetables and mushrooms.
- Dried: no. 6 of 257 sources of potassium on 17 Fit
- Dried: no. 8 of 193 sources of zinc on 17 Fit
- Dried: no. 18 of 276 sources of fibre on 17 Fit
Similar in composition
The foods with the nearest calories and macros.
- Okra 33 kcal
- Green beans 31 kcal
- Romanesco 35 kcal
- Green onions 32 kcal
- Enoki mushrooms 37 kcal
- Serrano peppers 32 kcal
More in Vegetables and mushrooms
- Sweet corn 86 kcal
- Beets (beetroot) 43 kcal
- Red cabbage 31 kcal
- Radishes 16 kcal
- Celery 14 kcal
- Garlic 149 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169242.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.