Woolworths Shiitake Mushrooms
- Whole food
- Checked
- Grade C
Shiitake Mushrooms by Woolworths has 32 kcal, 4 g carbs, 2.1 g protein and 0.3 g fat per serving (Per g serving).
Woolworths Shiitake Mushrooms offer a rich umami flavor, making them ideal for broth-based soups and sauces. With 32 kcal per serving (100 g), they provide a low-calorie option for athletes seeking to enhance their diets with nutrient-dense foods. These mushrooms contain 4 g of carbohydrates per serving, including 2.3 g of sugar and 2.4 g of fiber, which can aid in maintaining stable blood sugar levels during long training sessions. While they are not a primary source of macronutrients for endurance athletes, their inclusion in meals can contribute to overall dietary diversity and micronutrient intake, such as B vitamins, which support energy metabolism. Best consumed as part of a meal, they can complement higher carbohydrate and protein sources to optimize performance and recovery.
- Low-calorie, nutrient-dense option
- Rich in umami for flavor enhancement
- Contains dietary fiber for gut health
On the label per serving, Per g serving
| Energy | 134 kJ |
|---|---|
| Calories | 32 kcal |
| Carbs | 4.0 g |
| Sugar | 2.3 g |
| Fibre | 2.4 g |
| Protein | 2.1 g |
| Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
The numbers that matter on a training day
For endurance who it suits
While shiitake mushrooms are not a primary fuel source for endurance activities, they offer a flavorful, low-calorie option that can enhance meal variety and contribute to overall nutritional balance. Their fiber content supports gut health, which is important for nutrient absorption and overall performance.
Shiitake mushrooms are suitable for endurance athletes who are looking to diversify their diet with low-calorie, nutrient-rich foods. They are particularly beneficial for those following plant-based diets or seeking to enhance the flavor of their meals without adding excess calories. Athletes focused on maintaining a balanced diet with a variety of micronutrients will find these mushrooms a valuable addition.
Ideal for easy runs or recovery days when the focus is on nutrient intake rather than high energy demands. They can be included in meals to support overall health and dietary variety.
- Low in calories, aiding weight management
- Rich umami flavor enhances meal palatability
- Provides dietary fiber for digestive health
- Supports immune function with antioxidants
- Low carbohydrate content for energy
- Minimal protein for muscle recovery
- Not suitable as a primary electrolyte source
- Potential for GI distress if consumed in large quantities
- Low sodium content may not meet electrolyte needs during intense exercise
Fuelling science in short
Not recommended during workouts due to low carbohydrate content and solid form, which may not be practical for immediate energy needs.
With 4 g of carbohydrates per serving, shiitake mushrooms have a low glycemic impact, contributing to stable blood sugar levels without causing significant spikes.
Contains 4 mg of sodium per serving, which is negligible compared to the 300-600 mg/hr typically lost through sweat. Not a significant source of electrolytes.
- Total carbs
- 4 g
- Hourly capacity
- Limited due to low total carbohydrate content
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Shiitake mushrooms are not suitable for pre-race, during race, or recovery phases due to their low carbohydrate and protein content, which do not meet the energy and recovery demands of these periods. They are, however, a useful addition to everyday training meals for their micronutrient content and flavor enhancement.
NOT RECOMMENDED for pre-race use because of low carbohydrate content and slow gastric emptying, which may not provide sufficient energy or digest quickly enough.
NOT RECOMMENDED during racing because they do not provide fast-acting carbohydrates and may cause gastric discomfort due to their solid form.
NOT RECOMMENDED for recovery because they lack sufficient carbohydrates and protein to meet post-exercise recovery needs.
- Pair with rice for added carbohydrates
- Combine with tofu for plant-based protein
- Add to broth for enhanced flavor and hydration
For practitioners the evidence
Evidence grade: B — Supported by review articles and expert opinions on nutritional benefits, though direct RCTs are limited.
Shiitake mushrooms have a low carbohydrate density of 5 g per 100 g, making them unsuitable for carbohydrate loading. For a 70 kg athlete aiming for 600 g of carbs per day, consuming mushrooms would require impractical volumes due to their low carb yield per serving. The mushrooms' fiber content may also contribute to satiety without providing significant energy, further limiting their role in effective carb loading.
Shiitake mushrooms are low in carbohydrates and primarily contribute fiber and micronutrients. Their fiber content can slow gastric emptying, which is not ideal for rapid energy needs. The carbohydrates present are absorbed in the small intestine, but due to the low quantity, they do not significantly impact blood glucose levels. The presence of fiber supports gut health by promoting beneficial microbiota activity in the colon.
Shiitake mushrooms provide antioxidants that may aid in reducing oxidative stress post-exercise. However, they lack sufficient carbohydrates and protein to support glycogen resynthesis and muscle protein synthesis, making them inadequate as a standalone recovery food. Athletes should pair them with higher carb and protein sources to meet recovery needs.
While generally safe, shiitake mushrooms can cause GI distress if consumed in large quantities due to their fiber content. They provide minimal energy and are not suitable for high-intensity or endurance activities that require quick carbohydrate availability. Their low sodium content does not meet the electrolyte replenishment needs of intense exercise.
- Do not use for carb loading due to low carbohydrate density.
- Do not use within 90 minutes of race start due to low energy content.
- Avoid during high-intensity sessions requiring rapid energy replenishment.
- High fiber content may cause GI distress if consumed in large amounts pre-exercise.
- Low carbohydrate content fails to support glycogen stores during endurance activities.
- Minimal sodium content does not address electrolyte losses in heavy sweaters.
- Potential allergenicity in sensitive individuals, though generally low risk.
Questions about Shiitake Mushrooms
How many carbs are in Shiitake Mushrooms by Woolworths?
4 g of carbs per serving (Per g serving), with 32 kcal and 2.1 g protein.
Can shiitake mushrooms be used for carb loading?
No, shiitake mushrooms are not suitable for carb loading due to their low carbohydrate density.
Are shiitake mushrooms suitable for pre-race meals?
No, they are not recommended for pre-race meals due to low carb content and slow digestion.
Can I eat shiitake mushrooms during a race?
No, they are not practical for mid-race consumption due to their solid form and low energy content.
How do shiitake mushrooms support recovery?
They provide antioxidants but lack the necessary carbs and protein for optimal recovery.
Are there any allergens in shiitake mushrooms?
Shiitake mushrooms generally do not contain common allergens, but always check for individual sensitivities.
How should shiitake mushrooms be stored?
They should be refrigerated and consumed within a few days to ensure freshness and quality.
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