Know what’s on your plate
Enoki mushroom
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 44 kcal —
- Protein 2.6 g 5%
- Carbohydrate 5 g 2%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 2.7 g 10%
- Sugars 0.2 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0.1 µg 1%
- Thiamin (B1) 0.18 mg 15%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 5.9 mg 37%
- Pantothenic acid (B5) 1.4 mg 27%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 48 µg 12%
- Vitamin B12 0 µg 0%
- Choline 47.7 mg 9%
Minerals
- Calcium 1 mg 0%
- Iron 1.1 mg 6%
- Magnesium 16 mg 4%
- Phosphorus 109 mg 9%
- Potassium 368 mg 8%
- Zinc 0.61 mg 6%
- Copper 0.09 mg 10%
- Manganese 0.08 mg 3%
- Selenium 2.2 µg 4%
Similar foods
- Shiitake mushroomsraw34 kcal / 100 g
- Maitake mushroomsraw31 kcal / 100 g
- Oyster mushroomraw33 kcal / 100 g
- Mushroomsboiled, drained28 kcal / 100 g
- White mushroomsraw22 kcal / 100 g
- Portabella mushroomsraw22 kcal / 100 g
- Morel mushroomsraw31 kcal / 100 g
- Portabella portobello mushroomraw22 kcal / 100 g
- Chinese mushroomdried, raw284 kcal / 100 g
- Prataioli mushroomsraw24 kcal / 100 g
Questions about Enoki mushroom
Do you need to cook enoki mushrooms before eating them?
Yes. Don’t eat enoki raw: separate the strands, rinse them, trim off the dense root base and cook until steaming hot throughout. Add them to soups or hot pots for the final few minutes so they soften without losing all their delicate crunch.
How do you prepare enoki mushrooms for cooking?
Cut away the tough, compact root end, then pull the long stems apart into small bundles and rinse briefly under cold water. Pat them dry if you’re stir-frying; excess water makes them steam rather than brown.
How long should you cook enoki mushrooms?
In a simmering soup or hot pot, enoki usually need about 2–3 minutes; stir-fry them over high heat for around 3–4 minutes, tossing often. They’re ready when hot throughout and just tender, with a slight bite.
How should you store enoki mushrooms?
Keep them refrigerated in their original packaging, or in a paper bag, and use them soon after buying. Once cooked, refrigerate leftovers promptly in a covered container and use within 2 days.
What dishes are enoki mushrooms good in?
Their slender strands are popular in Japanese nabe hot pots and miso soup, and they also work well in ramen, noodle soups and quick stir-fries. Add them near the end of cooking so they remain distinct rather than disappearing into the broth.
What can you use instead of enoki mushrooms?
Use shimeji or thinly sliced oyster mushrooms in soups and stir-fries; both bring a similar savoury quality, though they have chunkier textures. For hot pots, thin strips of shiitake are another practical substitute.
Are enoki mushrooms similar to shiitake mushrooms?
They’re both savoury mushrooms used in soups and hot pots, but enoki are long, fine and mildly flavoured, while shiitake are broader, meatier and more intensely earthy. Enoki cook in a few minutes; shiitake slices generally need longer to become tender.
Source: Canadian Nutrient File 2343 · per 100 g · carbohydrate per EU label, fibre excluded
