Raw vs Cooked Shiitake Mushrooms: How Do They Compare?

In today’s article, we compare the nutritional value of raw and cooked shiitake mushrooms.

Shiitake Mushrooms are an excellent source of vitamin B5 (Pantothenic acid).

They also contain a good amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Raw vs Cooked Shiitake Mushrooms Nutrition

Are cooked shiitake mushrooms more nutritious? Let’s make an in-depth comparison of raw vs cooked shiitake mushrooms and see.

This comparison will begin by examining raw and cooked shiitake mushrooms’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw shiitake mushrooms compare to 100 grams of cooked shiitake mushrooms.

The second table compares 100 grams of raw shiitake mushrooms and the caloric equivalent of cooked shiitake mushrooms.

After cooking 100 grams of raw shiitake mushrooms, you will get around 61 grams of cooked shiitake mushrooms, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw shiitake mushrooms?

So if you cook 100 grams of raw shiitake mushrooms, you will get around 61 grams of cooked shiitake mushrooms, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Shiitake Mushrooms Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, shiitake mushrooms lose weight, so the amount of calories in 100 grams is higher in cooked shiitake mushrooms.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked shiitake mushrooms compare for weight loss: Raw shiitake mushrooms are slightly lower in calories, with 34 calories per 100 grams, compared to 56 calories per 100 grams of shiitake mushrooms.

Protein Content in Raw Shiitake Mushrooms and Cooked Shiitake Mushrooms

Raw shiitake mushrooms are higher in protein and have around 30% more protein than shiitake mushrooms.

Raw shiitake mushrooms offer 2.2 grams of protein per 100 grams, while shiitake mushrooms offer 1.6 grams.

Carbohydrate Content in Raw Shiitake Mushrooms and Cooked Shiitake Mushrooms

In this section, we’ll examine the carbohydrate content in raw and cooked shiitake mushrooms.

Continue reading to find out how raw and cooked shiitake mushrooms compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 53% higher in cooked shiitake mushrooms than in raw shiitake mushrooms.

They have 14.4 grams per 100 grams, compared to 6.8 grams in raw shiitake mushrooms.

Sugars

Speaking of sugars in shiitake mushrooms, raw shiitake mushrooms contain less sugar than cooked, 38% precisely.

100 grams of raw shiitake mushrooms contain 2.38 grams of sugar, while the same amount of cooked shiitake mushrooms contains 3.84 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked shiitake mushrooms.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw shiitake mushrooms are a better option for you.

They have 2.5 grams of fiber per 100 grams, while cooked shiitake mushrooms provide 2.1 grams of fiber.

Fat Content in Raw Shiitake Mushrooms and Cooked Shiitake Mushrooms

Like other plant foods, shiitake mushrooms are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked shiitake mushrooms:

• Raw Shiitake Mushrooms: 0.5 grams per 100 grams
• Cooked Shiitake Mushrooms: 0.2 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw shiitake mushrooms are 100% lower in saturated fats.

Raw shiitake mushrooms and cooked shiitake mushrooms contain 0 grams and 0.1 grams of saturated fat per 100 grams, respectively.

Raw Shiitake Mushrooms vs Cooked Shiitake Mushrooms Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked shiitake mushrooms’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw shiitake mushrooms weigh 61 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw shiitake mushrooms or 117 grams of cooked shiitake mushrooms.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw shiitake mushrooms are a better source of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, cooked shiitake mushrooms offer a higher amount of vitamin C, vitamin D, vitamin B1 (Thiamine), and vitamin B5 (Pantothenic acid).

Raw and cooked shiitake mushrooms contain the same amount of vitamin A, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

In the following table, you can easily compare cooked vs raw shiitake mushrooms’ vitamins content:

Raw Shiitake Mushrooms vs Cooked Shiitake Mushrooms Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc by eating shiitake mushrooms raw than cooked.

However, if your goal is to increase the intake of copper, and selenium, you should choose cooked over raw shiitake mushrooms.

Finally, raw and cooked shiitake mushrooms contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked shiitake mushrooms, side by side.

The Bottom Line

The debate between raw or cooked shiitake mushrooms has nutritional and culinary aspects to consider.

While raw shiitake mushrooms provide many vitamins and minerals, cooking shiitake mushrooms can increase the availability of many of these nutrients.

However, cooking shiitake mushrooms can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked shiitake mushrooms into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked shiitake mushrooms comes down to individual preferences and dietary goals.