Shiitake mushroom: nutrition and how to use it

Fun facts

• Shiitake comes from East Asia, where Japanese and Chinese growers have cultivated it on logs for hundreds of years.
• According to USDA, 100g of fresh shiitake has about 34 kcal, 2.5g of fiber and 304mg of potassium. Dried shiitake has far more calories per 100g because the water is gone, but once soaked it comes back close to fresh.
• Drying concentrates the mushroom's umami. That is why dried shiitake smells so much stronger than fresh, and just a few caps can flavor a whole pot of broth.
• Vietnamese cooks use shiitake in braised chicken, pork roll fillings, spring rolls, steamed buns and vegetarian dishes. The kOBE recipe library has 55 dishes that use it.

Choosing and storing

For dried shiitake, look for thick caps, short stems, creamy undersides and a clear aroma; caps with a cracked, flower like pattern are especially prized. Skip any with mold spots, a damp smell or lots of broken pieces. Keep dried mushrooms in a sealed jar somewhere dry and out of the sun. Fresh shiitake keeps a few days in a paper bag in the fridge.

Cooking it well

Soak dried shiitake in cold water for a few hours, or warm water for 20 to 30 minutes if you are short on time, until the caps are fully soft. Do not throw out the soaking water: strain off the grit and use it for soups, braises or vegetarian stock, since much of the aroma ends up there. The stems are a bit tough, so slice them thin and add them to long simmers. Shiitake loves gentle heat, and the longer it simmers, the more fragrant it gets.

Frequently asked questions