Vegetables / Cultivated Mushrooms and Edible Fungi
Mushroom, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 331kcal / 2530kcal (13%) |
Macronutrients
Protein | 16 g/ 71g (22%) | ||||||
Total Fat | 0.9 g/ 42g (2%) low | ||||||
| |||||||
Total Carbs | 64.6 g/ 348g (18%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 1.06 mg/ 1mg (81%) high |
Vit B3 | 19.7 mg NE/ 16mg NE (123%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 51 mg/ 750mg (6%) |
Phosphorus | 223 mg/ 700mg (31%) high |
Iron | 6.7 mg/ 12mg (55%) high |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Dried mushrooms (like dried shiitake or other dried varieties). They’re usually used to add flavor to soups, sauces, and stir-fries after soaking and cooking.
Why it matters to health
Dried mushrooms are a good source of dietary fiber (about 10.8 g per 100 g), which helps keep your digestion regular and supports fullness—useful when you’re aiming for balanced meals (3 full meals plus 1–2 snacks). They also have low fat and very low sodium (about 12 mg per 100 g), which is helpful for everyday heart-friendly eating. The carbohydrates are mostly from fiber, and they’re relatively low in sugar (about 2.1 g).
Healthier tips
- Soak dried mushrooms in water first, then cook with fresh aromatics (garlic, onion, ginger) to boost flavor without needing extra salt.
- Use a small portion per meal (since dried foods are concentrated). Add to viands, soups, or mixed vegetable dishes.
- Pair with lean protein (fish, chicken, tofu) and rice or noodles in a balanced plate so you get steady energy.
- If you’re watching sodium, avoid adding lots of salty sauces (soy sauce, patis) and taste first.
Common Filipino dishes
Mushroom soup, Ginisang kabute, Tinola with mushrooms, Pancit with mushrooms, Arroz caldo with mushrooms
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon