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Maitake Mushrooms: Nutritional Values, Facts, And Benefits
Jul 01, 22
Tags: Maitake
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Author: Sony Sherpa

Maitake Mushrooms: Nutritional Values, Facts, And Benefits

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 8 min read
Maitake Mushrooms: Nutritional Values, Facts, And Benefits

Although the Maitake mushroom is one of the most popular functional foods, it is not uncommon for people to wonder about the kind of nutrients the fungus carries. The curiosity about this mushroom's nutritional value is natural—if you buy a functional food promising health benefits, you would want to know the compounds and ingredients making these benefits possible. 

This article will examine the complete list of Maitake's nutritional benefits. You will also learn how these nutrients improve your overall health. However, before we dig into the mushroom's dietary benefits, let's understand Maitake better. 

What Is Maitake Mushroom?

Maitake means "dancing mushroom" in Japanese. The name stems from the belief that people joyfully danced when they found the fungus in the wild! 

Folklore says the mushroom, also known as Grifola Frondosa, used to be worth its weight in silver. Even today, it is highly prized. 

Read More: See the health benefits of Maitake that make it highly prized. 

The mushroom is nicknamed "hen of the woods" due to its feathery appearance. It is one of the enormous mushrooms and grows at the base of old decaying hardwood trees like oak and maple stumps.  

So, what exactly is the nutritional value of maitake mushrooms? And does maitake mushroom give you energy? 

We are here to explore the maitake mushroom's nutritional value and benefits. Keep reading to find out more about this beloved fungus.  

Maitake Mushroom Nutrition Facts

Maitake Mushroom Nutrition Facts

According to the data obtained from the United States Department of Agriculture (USDA)(1), the maitake mushroom provides a broad range of essential nutrients without causing side effects.  

Here are Grifola frondosa nutrition facts (per 100 g or 3,5 oz serving of the mushroom):  

General Nutrition Facts

  • Energy: 31 kcal (equivalent to 130 kJ) 
  • Protein: 1.94 g 
  • Carbohydrate: 6.97 g 
  • Total fat: 0.19 g 
  • Saturated: 0.03 g  
  • Monounsaturated: 0.03 g 
  • Dietary fiber: 2.7 g 
  • Water: 90.4 g 
  • Sugar: 2.07 g 
  • Starch: 0 g 
  • Cholesterol: 0 mg 
  • Caffeine: 0 mg  


  • Calcium: 1 mg 
  • Iron: 0.3 mg 
  • Magnesium: 10 mg 
  • Phosphorus: 74 mg 
  • Potassium: 204 mg 
  • Sodium: 1 mg 
  • Zinc: 0.75 mg 
  • Copper: 0.252 mg 
  • Manganese: 0.059 mg 
  • Selenium: 2.2 micrograms 


  • Thiamin (B1): 0.146 mg 
  • Riboflavin (B2): 0.242 mg 
  • Niacin (B3): 6.58 mg 
  • Pantothenic acid (B5): 0.27 mg 
  • Vitamin B6: 0.056 mg 
  • Folate: 21 micrograms 
  • Vitamin E: 0.01 mg 
  • Total Vitamin D (D2 + D3): 28.1 micrograms  
  • Vitamin D2 (ergocalciferol): 28.1 micrograms  
  • Vitamin D3 (cholecalciferol): 0 microgram 
  • Vitamin A: 0 microgram 
  • Vitamin C: 0 mg 
  • Vitamin K: 0 microgram 
  • Folic acid: 0 microgram  

6 Maitake Mushroom Nutritional Benefits

1. Low In Calories

Despite the rich nutritional value of Maitake, the mushroom is low in calories. If you want to watch what you are eating, give this mushroom a shot, as it contains only 31 calories per 100 grams. 

Eliminating unnecessary calories, Maitake helps with weight loss. Another added benefit of having low calories is that the maitake mushrooms help treat diabetes. 

High-calorie foods increase the risk of high blood sugar levels. Since Maitake is low in calories, it eliminates the risk of hyperglycemia. 

Research shows that diabetes increases the risk of several types of cancer. One study(2) concluded that people with uncontrolled diabetes are at a higher risk of suffering from various cancers, including cancers of the pancreas, breast, liver, colon, rectum, and endometrium. Maitake's ability to control blood sugar levels reduces the risk of suffering from cancer. 

Read More: See how Maitake fights cancer

2. High in Fiber and Low in Fat

Beneficial Macronutrients

Maitake mushrooms are also low in carbohydrates and fat. Additionally, none of the fat present in Maitake is trans-fat. 

Maitake extracts also have dietary fibers. Regarding fiber types(3), maitake mushrooms provide heteropolysaccharides and chitin. 

The fiber in Maitake mushrooms accelerates weight loss. It helps you get full faster, keeping you from overeating, which, in turn, ensures you are not putting excess calories in your body. 

Other health-promoting properties of Maitake that come from its fiber include the ability to feed your beneficial gut bacteria, significantly boosting your overall gut health. This further enhances weight loss and improves overall health. 

Reduced fat and carbs also play a role in fighting weight gain. Also, the absence of transfats minimizes the risk of developing chronic conditions like high blood pressure. 

Read More: See how Lion's Mane fights high blood pressure

3. Maitake Mushrooms Have Adaptogens

Maitake Mushrooms Have Adaptogens

Maitake mushrooms also provide adaptogens. These adaptogens help the body adapt to stressful situations, reducing the risk of anxiety and depression. 

The adaptogens in maitake mushrooms also promote a restful night. They help you relax and enjoy a deep uninterrupted sleep, which lets you wake up the next day well-rested. 

Read More: See how taking Lion's mane before bed improves sleep. 

4. High in Vitamin D

Hen of the woods fungus is a good food source of vitamin D. According to the USDA, Maitake may be the highest mushroom source of vitamin D(4). The mushroom provides 28 micrograms of vitamin D per 100 grams, equaling 140% of the recommended daily value(5).  

Vitamin D plays numerous roles in the overall health of the human body. For example, the male body needs vitamin D to produce testosterone. Because of its high vitamin D content, Maitake may help with testosterone production. 

Read More: See how Lion's Mane promotes testosterone production

5. High in Beta-Glucans

Maitake mushroom is also naturally rich in bioactive compounds and antioxidants. 

The beta-d-glucans present in this highly prized gourmet mushroom has many health benefits. Existing clinical and preclinical studies indicate that these compounds can potentially interfere with the processes involved in the development or control of cancer(6).  

Beta-d-glucans have also shown significant potential(7) to stop the growth of bacteria, viruses, and fungi. They can also modulate the immune system, improving the body's ability to fight diseases. 

The potential role of beta-d-glucans in decreasing morbidity and mortality due to COVID-19 has also been evaluated. There are only a few studies on the promising function of mushroom β-glucans in COVID-19, and more research is required. 

Evidence from animal studies also suggests that this bioactive compound may play a role in improving bone health(8) and potentially have protective effects against osteoporosis.  The beta-glucan in the mushroom will promote heart health and overall health. 

6. Provides Vitamin B and Beneficial Fatty Acids

Maitake mushrooms have B vitamins, which are crucial in the body's energy-yielding metabolic processes(9). Maitake mushrooms also increase fatty acids that provide energy, based on the results of a 2013 study(10)

So yes, Maitake does help you get an energy boost!  

Read More: See how people use Lion's mane pre-workout for their energy-boosting abilities. 

Key Takeaways

Maitake mushrooms are highly regarded edible fungus that provides a broad range of essential nutrients. They are low in calories, carbohydrates, and fat but are high in dietary fiber, vitamins, and minerals. Add the hen of the woods mushroom to your diet today to get all these fantastic nutrients and health benefits! 

Have you tried Maitake mushrooms before? What were the results when it came to your overall health? Let us know in the comments. 

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  1. Mushrooms, maitake, raw, (1) details/169403/nutrients 
  2. Diabetes and Cancer, (2)  
  3. A Review: Edible Mushrooms as Source of Dietary Fiber and its Health Effects, (3) 
  4. Vitamin D in Mushrooms,  (4) 
  5. Daily value on the New Nutrition and Supplement Facts Labels, (5) 
  6. Shaping the Innate Immune Response by Dietary Glucans: Any Role in the Control of Cancer?, (6) 
  7. Beta-Glucans from Fungi: Biological and Health-Promoting Potential in the COVID-19 Pandemic Era, (7)  
  8. Biological Effects of β-Glucans on Osteoclastogenesis, (8)  
  9. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence, (9)  
  10. Effect of Dietary Maitake (Grifola frondosa) Mushrooms on Plasma Cholesterol and Hepatic Gene Expression in Cholesterol-Fed Mice, (10)

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