Nutrition for Maitake Mushroom (raw)

Calories, Protein, Vitamins and More

image of maitake mushroom source

Maitake Mushroom Nutrition Summary

One cup of raw maitake mushroom (70 grams or 2.47 oz) contains 22 calories and 1.4 grams of protein. Maitake mushroom consist of 90% water, 7% carbohydrates, 2% protein, and less than 1% of fat.

Maitake mushroom is an excellent source of a few nutrients, including Vitamin D and potassium. It also contains significant amounts of dietary fiber, phosphorus, choline and copper.

In one cup of raw maitake mushroom:

  • Calories: 22
  • Protein: 1.4 g
  • Sugar: 1.4 g
  • Dietary fiber: 1.9 g
  • Fat: 0.1 g
  • Sodium: 0.7 mg
There is no significant amounts of saturated fat or cholesterol in maitake mushroom.

See the Maitake Mushroom Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Mushrooms, maitake, raw.

Calories in Maitake Mushroom

Maitake mushroom has 22 calories per cup or 31 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

75% of calories in maitake mushroom are from carbohydrates, 22% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 75% of the calories in raw maitake mushroom are from carbohydrates. The carbs in maitake mushroom are mostly in the form of dietary fiber and sugar (58% and 42%). An excellent high-fiber food, a single cup of maitake mushroom contains 8% of recommended daily values or 1.9 grams of dietary fiber.

  • Dietary fiber: 1.9 g
  • Sugar: 1.4 g
There is no significant amounts of starch in maitake mushroom.

Calories from Fat

A small portion, or 3% the calories in raw Maitake Mushroom are from fat. Maitake mushroom is very low in total fat, with 0.1 grams per cup. Most of the fat in maitake mushroom are healthier unsaturated fats.

Maitake mushroom is cholesterol free and trans-fat free.

  • Total fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat or monounsaturated fat in maitake mushroom.

Omega-6 in Maitake Mushroom

A source of omega-6 fatty acids, every cup of maitake mushroom contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in maitake mushroom comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.06 g

Calories Similar to Maitake Mushroom

Some other fungi with similar calories to maitake mushroom by weight:

Protein in Maitake Mushroom

One cup of Maitake Mushroom has 1.4 grams of protein or about 3% of daily recommended intake. Maitake mushroom is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.36 g
  • Tryptophan: 0.02 g
  • Threonine: 0.07 g
  • Isoleucine: 0.04 g
  • Leucine: 0.06 g
  • Lysine: 0.06 g
  • Phenylalanine: 0.04 g
  • Valine: 0.07 g
  • Histidine: 0.03 g
There is no significant amounts of methionine in maitake mushroom.

Protein Similar to Maitake Mushroom

Some other fungi with similar amounts of protein to maitake mushroom by weight:

Vitamins and Minerals in Maitake Mushroom

An good source of nutrients, raw maitake mushroom contains abundant amounts of potassium. In fact, a single cup of maitake mushroom contains 6% of recommended daily values or 142.8 milligrams of potassium.

Vitamins in maitake mushroom (1 cup):
  • Thiamin: 0.1 mg
  • Riboflavin: 0.2 mg
  • Niacin: 0.5 mg
  • Vitamin b6: < 0.1 mg
  • Folate: 14.7 ug
Minerals in maitake mushroom (1 cup):
  • Calcium: 0.7 mg
  • Potassium: 142.8 mg
  • Iron: 0.2 mg
  • Magnesium: 7 mg
  • Zinc: 0.5 mg
  • Selenium: 1.5 ug
  • Phosphorus: 51.8 mg
  • Copper: 0.2 mg
  • Manganese: < 0.1 mg
  • Choline: 35.8 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in maitake mushroom.

Similar to Maitake Mushroom for Potassium

Here are some other fungi with similarly abundant amounts of potassium to maitake mushroom:

Maitake Mushroom Nutrition Chart

Maitake Mushroom:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Maitake Mushroom in Cooking

Most recipes call for one or two cups of maitake mushroom.

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