Shiitake Mushrooms: Are the Stems or Fruiting Body Better to Take?

Shiitake mushrooms are a popular ingredient in many cuisines around the world, prized for their rich, savory flavor and numerous health benefits. These mushrooms contain a variety of beneficial compounds, including vitamins, minerals, and antioxidants, that have been linked to improved immune function, reduced inflammation, and enhanced brain health.

A commonly asked question about shiitake mushrooms is whether the stems or fruiting body are better to take. While one provides more nutrients than the other, both are good for you as long as they are properly prepared.

This blog is your ultimate guide to choosing between stems and fruiting bodies – and everything you need to know about the shiitake mushroom.

What Are Shiitake Mushrooms?

Shiitake mushrooms are a type of edible mushroom that originated in East Asia, particularly in Japan, China, and Korea. 

Shiitake mushrooms have a distinctive, umbrella-shaped cap ranging in color from light to dark brown, and a thick stem often discarded or used separately from the cap. They can be consumed fresh or dried and are commonly used in Asian cuisine and vegetarian and vegan dishes as a meat substitute. 

Shiitake mushrooms are also used in traditional medicine for their immune-boosting and anti-inflammatory properties.

Shiitake Stems

Shiitake stems are the woody and fibrous part of the shiitake mushroom that attaches the cap to the substrate on which it grows. While they are often discarded, shiitake stems are edible and can be used in a variety of dishes. 

The stems have a denser, chewier texture than the cap and a milder, earthier flavor. They are a good source of dietary fiber and contain minerals such as copper, zinc, and manganese.

Shiitake stems can be used in a variety of ways, such as in soups, broths, and stocks, where their flavor and nutritional value can be extracted.

They can also be chopped and added to stir-fries, sautés, and other dishes that benefit from their texture and flavor. In addition, shiitake stems can be dried and ground into a powder, which can be used as a seasoning or added to sauces and marinades.

Shiitake Fruiting Body

The shiitake fruiting body is a nutrient-dense food that provides a variety of vitamins, minerals, and other beneficial compounds. According to Very Well Fit, one cup (145g) of sliced shiitake mushrooms contains the following nutrients:

Calories: 81

Fat: 0.3g

Sodium: 5.8mg

Carbohydrates: 21g

Fiber: 3g

Sugars: 5.6g

Protein: 2.3g

Vitamin D: 1mcg

Zinc: 2mg

The shiitake fruiting body is part of the shiitake mushroom that is harvested and consumed. It is a multicellular structure comprising two main parts: the cap and the stem. The cap is usually 8-15 cm in diameter and has a convex shape with white gills on the underside. The stem is fibrous and supports the cap.

The shiitake fruiting body is generally light-colored to reddish-brown, with a convex pileus (cap) supported by a fibrous stipe (stalk). The pileus can be 8-15 cm (3-6 inches) in diameter and features white gills on the underside. The fruiting body is the part that is typically consumed, either fresh or dried.

Shiitake mushrooms are grown on hardwood logs or sawdust blocks, and the fruiting bodies are produced after a period of incubation and fruiting. The timing of fruiting can be influenced by factors such as temperature and humidity.

In addition to being a popular ingredient in many dishes, shiitake mushrooms are also valued for their nutritional and medicinal properties. They are a good source of dietary fiber and contain minerals such as copper, zinc, and manganese. 

Extracts from shiitake have been reported to have potential anti-cancer, antitumor, and antioxidant properties. The shiitake fruiting body is a nutritious and versatile ingredient enjoyed in various dishes and valued for its potential health benefits.

Shiitake Stems vs. Fruiting Body: Which Is Better?

When comparing shiitake stems to the fruiting body, it’s easy to see that while they are both nutritious, their nutritional values differ. Shiitake stems are a good source of dietary fiber and contain minerals such as copper, zinc, and manganese. 

On the other hand, the shiitake fruiting body is a nutrient-dense food that provides a variety of vitamins, minerals, and other beneficial compounds. 

For example, the shiitake fruiting body is a good source of B vitamins, including niacin, riboflavin, pantothenic acid, and minerals such as copper, manganese, and selenium. 

Additionally, the fruiting body contains polysaccharides and other compounds that have been shown to have immune-boosting and anti-inflammatory properties, which may contribute to their health benefits.

Overall, both shiitake stems and the fruiting body are nutritious and flavorful additions to meals and can contribute to a balanced and healthy diet. However, the shiitake fruiting body contains a wider range of nutrients and beneficial compounds than the stems.

Cooking With Shiitake Mushrooms – Stems or Fruiting Body

Cooking with shiitake mushrooms, whether it be the stems or the fruiting body, is a great way to add flavor, texture, and nutrition to a variety of dishes. Not to mention you also get the health benefits of the mushroom. Here are some tips and ideas for using shiitake mushrooms in your cooking:

1. Stir-fries: Shiitake mushrooms are a popular ingredient in Asian-style stir-fries. Simply slice them thinly and add them to your stir-fry along with other vegetables, protein, and sauce. They pair well with ingredients like bok choy, tofu, and soy sauce.
   
2. Soups and Broths: Shiitake mushrooms are a great addition to soups and broths, as they add a rich, savory flavor. You can use fresh or dried shiitake mushrooms to make a broth base or add sliced shiitake mushrooms to your favorite soup recipe.
   
3. Pasta Dishes: Shiitake mushrooms can be a delicious addition to pasta dishes, such as mushroom risotto or creamy mushroom pasta. They pair well with ingredients like garlic, cream, and Parmesan cheese.
   
4. Side dishes: Shiitake mushrooms can be a tasty and nutritious side dish on their own. Try sautéing them with garlic and herbs, or roasting them with olive oil and balsamic vinegar.
   
5. Meat dishes: Shiitake mushrooms can be a great addition to meat dishes, such as stir-fried beef with mushrooms or mushroom-stuffed chicken breasts. They add a meaty flavor and texture that complements the protein.

When cooking with shiitake mushrooms, it's important to note that the stems are often tougher and more fibrous than the caps. You may want to remove the stems before cooking or save them for use in broths and stocks.

Selecting and Storing Shiitake Mushrooms

Properly selecting and storing shiitake mushrooms is important to ensure they stay fresh and flavorful. Here are some tips on choosing and storing shiitake mushrooms:

1. Choosing Shiitake Mushrooms: Look for shiitake mushrooms that are firm, plump, and dry. The caps should be smooth and unblemished, with no signs of discoloration or mold. Avoid mushrooms that are slimy, wrinkled, or have a strong odor.
   
2. Fresh or Dried: Fresh shiitake mushrooms are often available in the produce section of grocery stores and farmer's markets. Dried shiitake mushrooms are also available and can be rehydrated before use. When choosing dried shiitake mushrooms, look for ones that are whole, unbroken, and have a rich, earthy aroma.
   
3. Storing Shiitake Mushrooms: Fresh shiitake mushrooms should be stored in a paper bag or wrapped in a paper towel and placed in the refrigerator. Avoid storing them in plastic bags or containers, as this can cause moisture to build up and accelerate spoilage. Fresh shiitake mushrooms can be stored in the refrigerator for up to a week.
   
4. Rehydrating Dried Shiitake Mushrooms: Rehydrate dried shiitake mushrooms by putting them in a bowl and covering them with hot water. Let them soak for 20-30 minutes until they are soft and pliable. Once rehydrated, the mushrooms can be used in soups, stews, and other dishes.
   
5. Storing Dried Shiitake Mushrooms: Dried shiitake mushrooms should be stored in an airtight container in a cool, dry place. They can be stored for up to six months.

By following these tips, you can ensure that your shiitake mushrooms stay fresh and flavorful for as long as possible.

How Shiitake Mushrooms Are Grown

You know how to select and store shiitake mushrooms, but are you curious about how they’re grown? 

Shiitake mushrooms are typically grown on hardwood logs or sawdust blocks. The cultivation process involves inoculating the logs or blocks with shiitake mushroom spores and providing the right conditions for growth. Here is a brief overview of the shiitake mushroom cultivation process:

• Substrate Preparation: Shiitake mushrooms can be grown on a variety of substrates, including hardwood logs, sawdust, and straw. The substrate is typically sterilized to kill off any competing organisms that could interfere with mushroom growth.

• Inoculation: Once the substrate has been prepared, it is inoculated with shiitake mushroom spores. The spores can be obtained from a variety of sources, including commercial suppliers and wild mushrooms.

• Incubation: After inoculation, the logs or blocks are kept in a warm, humid environment to allow the mycelium (the vegetative part of the fungus) to grow and colonize the substrate.

• Fruiting: Once the mycelium has colonized the substrate, the logs or blocks are moved to a cooler, more humid environment to encourage fruiting. Shiitake mushrooms typically take several weeks to develop and can be harvested when the caps are fully formed.

• Harvesting and Storage: Shiitake mushrooms can be harvested by twisting or cutting them off the logs or blocks. They should be stored in a cool, dry place and used for the best flavor and texture within a few days.

Overall, shiitake mushroom cultivation is a relatively simple process that can be done on a small scale at home or on a larger scale for commercial production.

Frequently Asked Questions

Shiitake mushrooms come with numerous health benefits – and questions! In this section, we’re answering some of the most frequently asked questions about these mushrooms. Keep reading to learn the answers.

Q: Are mushroom stems healthy?

A: Mushroom stems are generally considered to be healthy and edible. They are a good source of dietary fiber, potassium, and antioxidants, and may also contain compounds that have anti-inflammatory and anticancer effects. Shiitake stems are even considered to be more flavorful than the caps and are often used in cooking.

However, not all mushroom stems are edible or safe to eat. Some mushroom species have toxic or inedible stems that should be discarded. It is important to properly identify mushrooms before consuming them and to only eat mushrooms that have been purchased from a reputable source or harvested by an experienced forager.

Mushroom stems can be a healthy and flavorful addition to a balanced diet, but it is important to exercise caution and good judgment when consuming wild mushrooms.

Q: How should I store shiitake mushrooms?

A: Fresh shiitake mushrooms should be stored in a paper bag or wrapped in a damp paper towel and placed in the refrigerator. They can be stored for up to a week. Dried shiitake mushrooms should be stored in an airtight container in a cool, dry place and can be stored for up to six months.

Q: How do I cook shiitake mushrooms?

A: Shiitake mushrooms can be sautéed, stir-fried, roasted, or added to soups and stews. They have a meaty texture and a rich, earthy flavor that pairs well with a variety of ingredients. Before cooking, be sure to remove the tough stems and wipe the caps clean with a damp cloth.

Q: Can you eat shiitake stems?

A: Yes, shiitake stems are edible and can be used in cooking. In fact, shiitake stems are often used in soups and stocks to add flavor and nutrition. They are also a good source of dietary fiber, potassium, and antioxidants.

However, some people find shiitake stems to be tough and fibrous, so you may prefer to remove them before cooking. If you do use shiitake stems in a recipe, it's a good idea to slice them thinly or chop them finely to make them more palatable.

Overall, shiitake stems can be a healthy and flavorful addition to a variety of dishes, but their texture and taste may not be to everyone's liking.

Q: Are all parts of shiitake mushrooms edible?

A: No, not all parts of shiitake mushrooms are typically considered edible. While the caps and stems are both commonly consumed, the tough and fibrous part of the stem that connects to the cap, known as the "stipe," is usually removed and discarded before cooking. The stipe is not necessarily harmful to eat, but it is generally considered to be too tough and woody to be palatable.

Q: Is it ok to eat mushroom gills?

A: Mushroom gills are generally safe to eat, but it’s important to note that not all mushrooms are edible. So, if you want to prepare a mushroom – including the gill – for consumption, make sure it’s an edible mushroom.
Shiitake, reishi, cordyceps, lion’s mane, and many other types of mushrooms are edible. A little research goes a long way when it comes to getting mushrooms and identifying the edible ones. Consuming an inedible mushroom can be toxic or deadly, so be careful! 

Q: Why should I remove shiitake stems before cooking the mushroom?

A: Shiitake stems are typically removed before cooking because they can be tough and fibrous, which can make them difficult to chew and digest. Many recipes call for using only the caps of the shiitake mushrooms, which are generally more tender and flavorful than the stems.
However, the stems can still be used to add flavor to soups, stocks, and other dishes, as long as they are cooked for a longer period of time to soften them.

Additionally, removing the stems from shiitake mushrooms can help improve the final dish's texture and appearance, as the stems can be stringy and unappetizing. Some people also find that removing the stems can help to reduce the bitterness of the mushrooms, although this is not always the case.

Q: Can I eat raw shiitake mushrooms?

A: While shiitake mushrooms are generally safe to eat, it is not recommended to eat them raw. Raw shiitake mushrooms contain a compound called lentinan, which can be difficult for the human body to digest and may cause digestive discomfort. 

Additionally, some people may have an allergic reaction to raw shiitake mushrooms, which can cause symptoms such as itching, swelling, and difficulty breathing.

To prepare shiitake mushrooms for consumption, cooking them thoroughly by sautéing, grilling, or roasting them is recommended. Cooking shiitake mushrooms can help break down the tough fibers in the mushrooms and make them easier to digest, enhancing their flavor and texture.

Q: What does shiitake mushroom do for the brain?

A: Shiitake mushrooms have been shown to have potential benefits for brain health. They contain compounds that have been shown to have anti-inflammatory and antioxidant effects, which may help to protect the brain from damage and reduce the risk of age-related cognitive decline.

Shiitake mushrooms are also a good source of B vitamins, including vitamin B6, which are important for brain function and have been linked to improved cognitive performance.

Q: Who should not take shiitake mushrooms?

A: Shiitake mushrooms should be avoided by individuals who have an allergy to mushrooms or have experienced adverse reactions to shiitake mushrooms in the past. 

Shiitake dermatitis, a skin rash caused by exposure to shiitake mushrooms, has been reported in some individuals who consume raw or undercooked shiitake mushrooms. This condition is caused by the lentinan compound found in shiitake mushrooms and is characterized by the appearance of whiplike, linear, erythematous wheals on the skin.

Additionally, individuals who are taking blood-thinning medications such as warfarin should consult their healthcare provider before consuming shiitake mushrooms, as they contain vitamin K, which can interfere with the effectiveness of these medications.

Q: Why do shiitake mushrooms taste so good?

A: Shiitake mushrooms have a rich and savory flavor from their unique compound combination. One of the key flavor compounds in shiitake mushrooms is guanylate, which is also found in other umami-rich foods like meat, fish, and cheese. Guanylate enhances the savory taste of foods and makes them more satisfying.

Shiitake mushrooms also contain other flavor compounds, including ergothioneine and lentinan, which contribute to their rich, earthy taste. These compounds are also thought to have potential health benefits, including antioxidant and anti-inflammatory effects.

Overall, the complex flavor of shiitake mushrooms is a result of their unique combination of compounds, which work together to create a satisfying and delicious taste. Whether enjoyed in soups, stir-fries, or other dishes, shiitake mushrooms are a flavorful and nutritious ingredient that can enhance the taste of any meal.

Q: What are the healthiest mushrooms to eat? 

A: Some of the healthiest mushrooms to eat include shiitake, oyster, lion’s mane, maitake, reishi, and porcini mushrooms. All of these mushrooms are rich in vitamins, minerals, and antioxidants, and have been linked to a range of potential health benefits.

Get Your Shiitake Mushroom Supplements From Avodah Wellness

Shiitake mushrooms are a nutritious, delicious ingredient that can be enjoyed in a variety of dishes. They are packed with vitamins, minerals, and antioxidants linked to various health benefits, including improved immune function, reduced inflammation, and enhanced brain health. 

By following proper storage and preparation techniques, individuals can safely incorporate shiitake mushrooms into their diet and reap their many health benefits.

Avodah Wellness offers high-quality shiitake supplements for those who want to enjoy the benefits of shiitake mushrooms in supplement form. These supplements are designed to support immune function, promote healthy digestion, and provide a natural source of energy. 

With Avodah Wellness supplements, you can easily incorporate the health benefits of shiitake mushrooms into your daily routine.

So why not try Avodah Wellness shiitake supplements today and experience the many benefits of this remarkable ingredient for yourself? Try our Etsemi supplement for bone and joint health. Shop our entire store, too, and let us know if you have any questions! A member of our team will be happy to help you.