Table of Contents[Hide][Show]
Though maitake mushrooms might not be as common-place as some of their familial counterparts, they are definitely worthy of our attention. These distinct mushrooms are spectacular looking with their cluster of overlapping, delicate, soft, feathery grayish-brown caps – capable of growing to over 100 pounds or 45 kg (yes, you read that correctly!). Indeed, this giant mushroom, with its strong, earthy and peppery flavor, resembling the head of an ornamental cabbage, is worthy of its nickname – “king of mushrooms!”
Mushrooms are one of the most unusual and beneficial foods on the planet – worldwide there are approximately 14,000 species!
As a group, mushrooms are one of the most unusual and beneficial foods on the planet, and include any spore-bearing, fruiting body of a fungus – worldwide there are approximately 14,000 species! Fungi are a unique class of organism (technically their own kingdom!) that play an important role in all ecosystems, especially as contributors to the decay and recycling of plant and animal matter. Mushrooms aren’t technically a vegetable, or plant for that matter, since they don’t require sunlight to produce energy, but they have been consumed by humans for thousands of years, dating back to earliest recorded history. Ancient Egyptians thought so highly of mushrooms that they were reserved for royalty, while commoners were prohibited from eating (or even touching!) them. Currently, over 200 edible mushroom species are cultivated, though only a small fraction of them are widely available; however, wild mushrooms can be foraged from nature and are even higher in nutrient density! Along with being remarkably versatile in the kitchen, mushrooms have a long history of use in cultures across the globe for their medicinal properties.
Mushrooms have been consumed by humans for thousands of years, dating back to earliest recorded history.
Maitake mushrooms (Grifola frondosa) are also known as hen-of-the-woods because of their feathery appearance which resembles a bird’s plumage, but their Japanese name literally translates to ‘dancing mushroom’. Legend has it these mushrooms earned this name because people actually danced for joy when they found them in the wild! Maitake mushrooms are native to China, Europe and North America where they are found in late summer to early autumn growing at the base of oak, maple or elm trees (often growing in the same place for years in a row so if you luck out and find some while foraging, you’re set!). They have been consumed in China and Japan for centuries, where they are one of their major culinary mushrooms. Considered a medicinal mushroom, maitake is gaining popular in North America for both its great taste and medicinal properties.
The Japanese name for maitake mushroom literally translates to ‘dancing mushroom,’ which according to legend, is because people danced for joy when they found them in the wild!
Up Your Nutrient Game Without Restricting Foods
How to Track Nutrient Density
Discover how nutrient dense your diet already is and how to fill in any nutrient gaps.
In this webinar, Dr. Sarah will give you a new perspective on food choices via the Nutrivore Score, and teach you how to calculate your daily Nutrivore Score, intuitively create balanced meals with the Nutrivore Meal Map, and set achievable serving targets for foundational food families.
Buy now for instant digital access.
Nutrivore Score for Maitake Mushrooms – 3551
Maitake mushrooms have a Nutrivore Score of 3551, which makes them a super nutrient-dense food! Plus, they are a low-carb and low-calorie-density food; the calorie count of maitake mushrooms is just 24 calories per cup!
Per serving, maitake mushrooms are a best source (>50% daily value) of ergothioneine, vitamin B7 (biotin), and vitamin D; an excellent source (20-50% daily value) of copper and vitamin B3 (niacin); and a good source (10-20% daily value) of vitamin B2 (riboflavin).
Want to Know the Top 100 Nutrivore Score Foods?
Get it Directly in Your Inbox!
The Nutrivore Newsletter is a weekly email that delivers bite-size fun facts, practical tips, recipes and resources. Sign up now and get 5 free guides directly to your inbox:
- Easy Steps to Nutrivore 4-page guide
- Nutrivore Foundational Foods 6-page guide
- Nutrivore Score Guide to Food Groups 3-page guide
- Nutrivore Meal Map
- Top 100 Nutrivore Score Foods
Maitake Mushroom Nutrition Facts
One serving of maitake mushrooms is standardized to 1 cup of mushrooms, diced or about 77 grams (2.7 ounces).
Maitake Mushroom Nutrition Facts Per Serving
| Maitake mushroom, raw | Nutrivore Score: 3551 | Nutrient Density: Super! |
|---|---|---|
| Serving Size: 1 cup, diced (77 grams) | Protein: 1.5 grams | Net Carbohydrate: 3.3 grams |
| Calories: 24 | Total Fat: 0.1 grams | Dietary Fiber: 2.1 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 0.0 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 112.4 μg | 9% DV |
| Vitamin B2 (Riboflavin) | 186.3 μg | 14% DV |
| Vitamin B3 (Niacin) | 5.1 mg | 32% DV |
| Vitamin B5 (Pantothenic Acid) | 0.2 mg | 4% DV |
| Vitamin B6 (Pyridoxine) | 43.1 μg | 3% DV |
| Vitamin B7 (Biotin) | 19.4 μg | 65% DV |
| Vitamin B9 (Folate) | 16.2 μg | 4% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 0.0 mg | 0% DV |
| Vitamin D (D2 + D3) | 21.6 μg | 108% DV |
| Vitamin E | 0.0 mg | 0% DV |
| Vitamin K | 0.0 μg | 0% DV |
| Choline | 39.3 mg | 7% DV |
| Myo-Inositol | 6.9 mg | ~ |
| CoQ10 | 0.0 mg | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.0 g | 0% DV |
| ALA | 0.0 mg | 0% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 0% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 0.8 mg | 0% DV |
| Copper | 194.0 μg | 22% DV |
| Iodine | ~ | ~ |
| Iron | 0.2 mg | 1% DV |
| Magnesium | 7.7 mg | 2% DV |
| Manganese | 45.4 μg | 2% DV |
| Phosphorus | 57.0 mg | 5% DV |
| Potassium | 157.1 mg | 3% DV |
| Selenium | 1.7 μg | 3% DV |
| Sodium | 0.8 mg | 0% DV |
| Zinc | 0.6 mg | 5% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 0.0 μg | ~ |
| Polyphenols | 54.6 mg | ~ |
| Phytosterols | 1.5 mg | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | 12.2 mg | ~ |
The Best Mushroom Extracts
- Wild-harvested, organic and sustainably-sourced mushroom extracts
- No starch, grain, fillers or mycelium
- Gluten-free, non-GMO and Vegan
- Verified for quality at accredited 3rd party labs
- Save 25% off, no code required
Mushroom Nutrition Varies with Variety
There are many varieties of mushrooms, all with different nutrient profiles, which means their Nutrivore Scores vary too! Overall, mushrooms are powerhouses of nutrition, containing an extremely impressive amount of essential vitamins and minerals per calorie!
| NUTRIVORE SCORE | |
|---|---|
| Chanterelle mushrooms, raw | 1555 |
| Cremini mushrooms, raw | 2279 |
| Enoki mushrooms, raw | 4434 |
| Maitake mushrooms, raw | 3551 |
| Morel mushrooms, raw | 22711 |
| Oyster mushrooms, raw | 2550 |
| Portabella mushrooms, raw | 1483 |
| Shiitake mushrooms, raw | 4343 |
| White button mushrooms, raw | 1872 |
If you give a shiitake about mushrooms, maybe your friends will too!
Health Benefits of Maitake Mushroom Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1-cup serving of maitake mushrooms and see how they benefit our health.
Maitake Mushrooms Provide 12.2 mg of Ergothioneine
Maitake mushrooms are an outstanding source of ergothioneine, providing a whopping 12.2 mg of ergothioneine per 1-cup serving!
Ergothioneine is a non-proteinogenic amino acid with powerful antioxidant and anti-inflammatory properties shown to mitigate diseases associated with aging, including cardiovascular disease, cancer, liver disease, cataracts, and Alzheimer’s disease. It has been shown to enhance memory, reduce risk of depression, reduce neuroinflammation, and improve sleep. There’s evidence for a role in fetal development, female fertility, and it reduces risk of preeclampsia. Ergothioneine has even been called the “longevity vitamin” since studies show that it reduces all-cause mortality and is associated with longer lifespan.
Maitake Mushrooms Provide 108% DV Vitamin D
Maitake mushrooms are a best source of vitamin D, providing an impressive 108% of the daily value per 1-cup serving.
Mushrooms are one of the only non-animal sources of vitamin D in our modern food supply.
Rather than being a “true” vitamin, vitamin D is a group of fat-soluble steroid hormones that can be either obtained from the diet or synthesized from sun exposure. It plays a major role in cellular differentiation, immune function, endocrine health, cardiovascular health, and even the intestinal absorption of several other nutrients (namely calcium, magnesium, and phosphorus). As a result of these diverse functions, getting enough vitamin D is important for protecting against chronic disease (including diabetes, cancer, and degenerative neurological conditions), maintaining good gut health, and keeping a healthy immune system (including protecting against both infectious disease and autoimmunity). Learn more about vitamin D here.
Maitake Mushrooms Provide 65% DV Vitamin B7 (Biotin)
Maitake mushrooms are also a best source of vitamin B7 (biotin), providing 65% of the daily value per 1-cup serving.
Biotin is a water-soluble B vitamin, also known as vitamin B7. Like other B vitamins, it plays an important role in energy metabolism (serving as a coenzyme for five carboxylase enzymes), neurotransmitter production, cellular function, and the function of various organs. Getting enough biotin can help support healthy nail and hair growth. It’s also particularly important during pregnancy, with low intakes increasing the risk of premature delivery and birth defects. There’s even some evidence biotin can benefit diabetics and reduce functional disabilities in people with multiple sclerosis. Learn more about biotin here.
Maitake Mushrooms Provide 32% DV Vitamin B3 (Niacin)
Maitake mushrooms are an excellent source of vitamin B3 (niacin), providing 32% of the daily value per 1-cup serving.
Niacin is a water-soluble B complex vitamin (vitamin B3) that’s needed to produce two very important coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). NAD and NADP are needed for over 400 enzymes involved in DNA repair, fatty acid synthesis, antioxidant systems, detoxification, and hormone synthesis, as well as the breakdown of fat, carbohydrate, protein, and alcohol. Niacin has therapeutic potential for cardiovascular disease and hyperlipidemia, and may also be protective against cancer and type 1 diabetes. Some research suggests it could benefit health outcomes for patients with HIV or schizophrenia as well. Learn more about niacin here.
Maitake Mushrooms Provide 22% DV Copper
Maitake mushrooms are also an excellent source of copper, providing 22% of the daily value per 1-cup serving.
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Want to know the top 500 most nutrient-dense foods?
Top 500 Nutrivore Foods
The Top 500 Nutrivore Foods e-book is an amazing reference deck of the top 500 most nutrient-dense foods according to their Nutrivore Score. Think of it as the go-to resource for a super-nerd, to learn more and better understand which foods stand out, and why!
If you are looking for a quick-reference guide to help enhance your diet with nutrients, and dive into the details of your favorite foods, this book is your one-stop-shop!
Buy now for instant digital access.
How Much Maitake Mushrooms Should we Eat Per Day?
Whether you like them grilled, roasted, sauteed, stuffed, or in salads, soups, stews, or stir-fries, mushrooms are a phenomenal nutrient-dense addition to our plates.
Every serving of fresh, whole vegetables or fruit we eat daily reduces the risk of all-cause mortality by 5% to 8%, with the greatest risk reduction seen when we consume five or more servings per day. In fact, consuming 800 grams of vegetables and fruits daily reduces all-cause mortality by 31% compared to eating less than 40 grams daily. A 2017 meta-analysis showed that 2.24 million deaths from cardiovascular disease, 660,000 deaths from cancer, and 7.8 million deaths from all causes could be avoided globally each year if everyone consumed 800 grams of veggies and fruits every day.
Eating vegetables and fruit in abundance lowers risk of cancer, cardiovascular disease, type 2 diabetes, obesity, chronic kidney disease, osteoporosis and bone fragility fractures (including hip fracture), cognitive impairment and dementia (including Alzheimer’s disease), neurodegenerative diseases, asthma, allergies, chronic obstructive pulmonary disease, age-related macular degeneration, cataracts, glaucoma, depression, ulcerative colitis and Crohn’s disease, rheumatoid arthritis, inflammatory polyarthritis, non-alcoholic fatty liver disease, acne, seborrheic dermatitis, and lowers markers of inflammation. Learn more in Importance of Vegetables and Fruit.
Covering half of your plate with a variety of vegetables (and three quarters of your plate if your starchy food is a root vegetable or winter squash) at each meal is a simple way to easily achieve the goal of 5 or more servings of vegetables daily.
Studies show that edible mushrooms have numerous health benefits which can include: antioxidant, cholesterol-lowering, antihypertensive, anti-inflammatory, immunomodulatory (meaning they affect the immune system), liver-protective, antidiabetic, antiobesity, anticancer, antiviral, and antimicrobial effects, as well as being great for gut health. Wow!
Amazingly, a 2019 study showed that eating 100-grams of of mushrooms daily reduces all-cause mortality risk by a whopping 26%, while a 2021 study showed that eating any amount of mushrooms reduces all-cause mortality risk by 16% compared to eating no mushrooms at all! All this is to say, eating three or more servings of mushrooms per week is a great target!
But remember, it’s always best to mix up the veggies you eat day to day (aiming for a wide variety of different vegetables and fruits throughout the week), and maitake mushrooms definitely have a place at the table.
Easily track your servings of Nutrivore Foundational Foods!
The Nutrivore Weekly Serving Matrix
The Nutrivore Weekly Serving Matrix digital resource is an easy-to-use and flexible weekly checklist designed to help you maximize nutrient-density and meet serving suggestions of Nutrivore foundational foods, all without having to weigh or measure your foods!
Includes a 22-page instructional guide and downloadable interactive guides.
Buy now for instant digital access.
Citations
Expand to see all scientific references for this article.
Ba DM, Gao X, Al-Shaar L, Muscat J, Chinchilli VM, Ssentongo P, Zhang X, Liu G, Beelman RB, Richie JP Jr. Prospective study of dietary mushroom intake and risk of mortality: results from continuous National Health and Nutrition Examination Survey (NHANES) 2003-2014 and a meta-analysis. Nutr J. 2021 Sep 21;20(1):80. doi: 10.1186/s12937-021-00738-w. PMID: 34548082; PMCID: PMC8454070. F
Clements RS Jr, Darnell B. Myo-inositol content of common foods: development of a high-myo-inositol diet. Am J Clin Nutr. 1980 Sep;33(9):1954-67. doi: 10.1093/ajcn/33.9.1954. PMID: 7416064.
Dubost NJ, Ou B, Beelman RB. Quantification of polyphenols and ergothioneine in cultivated mushrooms and correlation to total antioxidant capacity. Food Chemistry. 2007. Vol. 105(2):727-735. https://doi.org/10.1016/j.foodchem.2007.01.030. ISSN 0308-8146.
Hong MH, Jin YJ, Pyo YH. Antioxidant Properties and Ubiquinone Contents in Different Parts of Several Commercial Mushrooms. Journal of The Korean Society of Food Science and Nutrition. 2012. Vol 41(9):1235-1241. ISSN : 1226-3311
Kalaras MD, Richie JP, Calcagnotto A, Beelman RB. Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chem. 2017 Oct 15;233:429-433. doi: 10.1016/j.foodchem.2017.04.109. Epub 2017 Apr 20. PMID: 28530594.
Kwok CS, Gulati M, Michos ED, Potts J, Wu P, Watson L, Loke YK, Mallen C, Mamas MA. Dietary components and risk of cardiovascular disease and all-cause mortality: a review of evidence from meta-analyses. Eur J Prev Cardiol. 2019 Sep;26(13):1415-1429. doi: 10.1177/2047487319843667. Epub 2019 Apr 11. PMID: 30971126.
USDA Food Central Database: Mushrooms, maitake, raw
Watanabe T, Kioka M, Fukushima A, Morimoto M, Sawamura H. Biotin content table of select foods and biotin intake in Japanese. Int J Anal Bio-Sci. 2014. Vol 2(4):109-125.
