Know what’s on your plate
Enoki mushrooms
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 37 kcal —
- Protein 2.7 g 5%
- Carbohydrate 5.1 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 C 0 mg 0%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.01 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.23 mg 19%
- Riboflavin (B2) 0.2 mg 15%
- Niacin (B3) 7 mg 44%
- Pantothenic acid (B5) 1.4 mg 27%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 48 µg 12%
- Vitamin B12 0 µg 0%
- Choline 47.7 mg 9%
Minerals
- Calcium 0 mg 0%
- Iron 1.2 mg 6%
- Magnesium 16 mg 4%
- Phosphorus 105 mg 8%
- Potassium 359 mg 8%
- Zinc 0.65 mg 6%
- Copper 0.11 mg 12%
- Manganese 0.08 mg 3%
- Selenium 2.2 µg 4%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 37 | 2.7 g | 5.1 g | 0.3 g |
| 1 × large | 5 g | 2 | 0.1 g | 0.3 g | 0 g |
| 1 × medium | 3 g | 1 | 0.1 g | 0.2 g | 0 g |
| 1 × cup whole | 64 g | 24 | 1.7 g | 3.3 g | 0.2 g |
| 1 × cup sliced | 65 g | 24 | 1.7 g | 3.3 g | 0.2 g |
| 2 × large | 10 g | 4 | 0.3 g | 0.5 g | 0 g |
| ½ × large | 2.5 g | 1 | 0.1 g | 0.1 g | 0 g |
| 3 × large | 15 g | 6 | 0.4 g | 0.8 g | 0 g |
| 4 × large | 20 g | 7 | 0.5 g | 1 g | 0.1 g |
Similar foods
- Shiitake mushroomsraw34 kcal / 100 g
- Maitake mushroomsraw31 kcal / 100 g
- Oyster mushroomraw33 kcal / 100 g
- Mushroomsboiled, drained28 kcal / 100 g
- Prataioli mushroomsraw24 kcal / 100 g
- White mushroomsraw22 kcal / 100 g
- Portabella mushroomsraw22 kcal / 100 g
- Morel mushroomsraw31 kcal / 100 g
- Pleurote mushroomsraw37 kcal / 100 g
- Porcini mushroomsraw31 kcal / 100 g
Questions about Enoki mushrooms
How do you prepare enoki mushrooms?
Trim off the compact, slightly dirty root end, then separate the long stems into small bundles and rinse briefly under cold water. They cook quickly, so add them near the end of a dish.
How long should you cook enoki mushrooms?
Simmer them in soup or broth for about 2–3 minutes, or stir-fry over high heat for 2–4 minutes, until hot and tender. Avoid eating them raw; cook them thoroughly before serving.
What dishes are enoki mushrooms good in?
Their fine, springy stems are popular in hot pots, ramen and miso soup, and they work well in stir-fries. Add them to the pot shortly before serving so they keep some bite.
How should you store enoki mushrooms?
Keep them dry in their original packaging or a paper bag in the fridge, and use them within a few days. Once cooked, refrigerate leftovers promptly in a covered container and eat within 3 days.
Can you eat enoki mushrooms raw?
It is safer to cook enoki mushrooms thoroughly rather than eat them raw. Separate the stems and simmer or stir-fry until piping hot throughout.
Can you use shiitake mushrooms instead of enoki?
Yes, but the texture changes: shiitake are broader and meatier, while enoki have long, delicate stems. Slice shiitake thinly and give them a few extra minutes to cook.
What are enoki mushrooms?
Enoki are the slender, white cultivated form of the enoki fungus, grown in dark conditions that encourage long stems and small caps. Wild enoki grow differently and are usually darker and shorter.
Source: USDA FoodData Central 169382 · per 100 g · carbohydrate per EU label, fibre excluded
