9.7 %
Riboflavin is below the 15 % “source of” level in shiitake mushrooms, so no function line applies.
How many calories are in cooked shiitake mushrooms?
44kcal
in an 80 g portion
55 kcal per 100 g.
Source: UK CoFID 2021, record 13-295. Checked 5 October 2026.
0.16 gFat
1.3 gProtein
9.8 gCarbohydrate
9.7 %Daily riboflavin
What’s in an 80 g portion
More than half of a portion is water. The rest is 9.8 g carbohydrate and 1.3 g protein.
- 0.16 gFat
- 1.3 gProtein
- 9.8 gCarbohydrate
- 66.8 gWater
- 1.9 gMinerals and the rest
About average for vegetables
Shiitake mushrooms are 55 kcal per 100 g. The 240 vegetables in this database average 59.9.
Shiitake mushrooms55
Vegetables average59.9
Low in fat
0.2 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.16 g
Saturates, per portion0.08 g
Vitamins and minerals in shiitake mushrooms
No vitamin or mineral in shiitake mushrooms reaches the “source of” level; riboflavin is the nearest at 12 %.
Only a trace
- Vitamin C
None recorded
- Vitamin A
- Vitamin D
- Vitamin B12
Show all 11 with amounts
Riboflavin (vitamin B2)0.14 mg, 9.7 %
Niacin (vitamin B3)1.3 mg, 8 %
Potassium96 mg, 4.8 %
Phosphorus23.2 mg, 3.3 %
Magnesium11.2 mg, 3 %
Thiamin (vitamin B1)0.03 mg, 2.9 %
Iron0.32 mg, 2.3 %
Calcium2.4 mg, <1 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What shiitake mushrooms don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin shiitake mushrooms
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein shiitake mushrooms
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin shiitake mushrooms
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Shiitake mushrooms against other vegetables
Per 100 g, shiitake mushrooms have the most riboflavin of the 6 here, ahead of alfalfa sprouts (raw).
0.2mg
0.1mg
0.1mg
0mg
0mg
0mg
Mushrooms, shiitake, cookedthis page
Alfalfa sprouts, raw−0.1 mg
Okra, raw−0.1 mg
Cauliflower, boiled−0.1 mg
All values per 100 g, from the same dataset. Differences are against shiitake mushrooms.
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Questions about shiitake mushrooms
What the numbers say to the questions people actually search.
How many calories are in a portion of shiitake mushrooms?
A typical portion (80 g, one of your five a day) gives 44 kcal. Per 100 g the figure is 55 kcal.
Does cooking change the potassium in shiitake mushrooms?
Yes. Per 100 g, potassium goes from 1530 mg raw to 120 mg cooked. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do shiitake mushrooms have most of?
By share of the daily reference intake: riboflavin (0.17 mg, 12 %), niacin (1.6 mg, 10 %) and potassium (120 mg, 6 %) per 100 g.
Are shiitake mushrooms high in salt?
No. Salt is 0.01 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-295, Mushrooms, shiitake, cooked, published by Public Health England under the Open Government Licence v3.0. Main data references: Haytowitz and Matthews (1984) Composition of foods: vegetables and vegetable products, raw, processed and prepared, Agriculture Handbook No 8-2. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Shiitake Mushroom). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g.
More vegetables
- Peas, split, dried, boiled126 kcal
- Spinach, frozen, boiled21 kcal
- Tomato puree67 kcal
- Aubergine, fried in butter302 kcal
- Cassava, raw142 kcal
- Gherkins, raw12 kcal
- All 240 vegetables