Shiitake Mushroom

If you think mushrooms are just garnish for salads or steaks, a food with little or no nutritional value, you aren't alone. In North America, mushrooms have been feared more than prized, and in our markets until very recently, we have been offered little more than the common button mushroom. Yet in Europe and Asia, mushrooms occupy a special place and their markets offer dozens of tasty species to choose from. What do they know that we have forgotten?

To begin with, edible mushrooms are indeed nutritious. They are a good source of B vitamins, especially niacin and riboflavin, and rank the highest among vegetables for protein content. But because they are low in fat and calories, Western nutritionists mistakenly considered them of no food value (a fresh pound has only about 125 calories). Yet in dried form, mushrooms have almost as much protein as veal and a significant amount of complex carbohydrates called polysaccharides. One of the most valuable mushrooms, both nutritionally and flavor-wise, is Lentinus edodes, commonly called shiitake.

In Japan there are few foods as popular as the shiitake. This flavorful mushroom is a mainstay in the Japanese diet and is highly regarded for its nutritional and healthful qualities. In fact, shiitake ranks second in the world in total yearly mushroom production.

Nutritional Qualities

The proteins in shiitake are composed of 18 types of amino acids, including 7 of the 8 essential amino acids in a ratio similar to the 'ideal protein' for humans. Of these amino acids, shiitake is especially rich in leucine and lysine, which are deficient in many grains. For people on a vegetarian diet, shiitake represents an excellent protein supplement.

Shiitake is also rich in enzymes, and researchers have found over 30 enzymes in shiitake. Two of particular note are amylase, important for proper digestion, and cellulase, which dissolves fiber. The wealth of enzymes in shiitake can help to reinforce deficiencies of these important compounds.

Shiitake contains significant quantities of the B vitamins thiamine, riboflavin, and niacin. In its sun dried form it has the highest content of vitamin D of any plant food. Only in fish, fowl, meat and eggs are higher levels of vitamin D found.

Food Uses

Shiitake has a strong flavor and aroma. It is well suited to many complementary and supplemental food uses. It can be added to various foods as either a flour, slices, or in small pieces.

Flavoring or seasoning

Soy products - burgers, tofu
Carbohydrate powders and power bars
Protein products
Rice or cereal grain products
Prepared dinners and lean cuisines
Flavorful tea
Salad dressings
Vegetarian foods of all kind
Soups
Nutritional supplements


Nutritional analysis of Shiitake

Mineral and Vitamin content of Shiitake

Amino Acid composition of Shiitake

Protein	17.5		Argenine	348
Isoleucine	218		Histidine	87
Leucine	348		Alanine	305
Lysine	174		Aspartic Acid	392
Methionine	87		Glutamic acid	1349
Cystine	nd		Glycine	218
Phenylalanine	261		Proline	218
Tyrosine	174		Serine	261
Threonine	261
Tryptophan	nd
Valine	261