Enoki

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 37 calories, 2.7 grams of protein, 0.2 grams of fat, and 7.8 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		92.5
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.5 mg	0%
Total Carbohydrates		19.5 g	7%
	Dietary Fiber	5 g	17%
	Sugars	2.2 g
protein		6.8 g	13%
Vitamin D		0 mcg	0%
Calcium		2.5 mg	0%
Iron		1.2 mg	6%
Potassium		897.5 mg	19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (4.1%)

Protein: 27 cal (24.8%)

Carbs: 78 cal (71.1%)

About Enoki

Enoki mushrooms, commonly known as golden needle mushrooms, are thin, delicate fungi originating from East Asia. Frequently used in Japanese, Chinese, and Korean cuisines, they are a versatile ingredient in soups, stir-fries, and hot pots. Known for their mild flavor and crunchy texture, enoki mushrooms offer a low-calorie profile, with only 37 calories per 100 grams. They are rich in dietary fiber (2g per 100g), low in fat (0.2g), and contain small amounts of protein (2.7g), iron (0.5mg), and minimal calcium (1mg). Although lacking significant vitamin C and D content, enoki mushrooms provide nutritional benefits through their fiber and micronutrient content, making them a valuable addition to healthy diets.

Health Benefits

• Supports digestive health with 2g of dietary fiber per 100 grams, aiding regularity and improving gut health.
• Provides plant-based iron (0.5mg per 100 grams), which contributes to oxygen transport and energy production in the body.
• Low in calories (37 calories per 100 grams) and fat (0.2g), making enoki mushrooms ideal for weight management and heart health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Individuals with mushroom allergies

Selection and Storage

Store enoki mushrooms in a paper bag in the refrigerator, and consume within 5-7 days. Rinse lightly and trim the root base before cooking.

Common Questions About Enoki Nutrition

Is enoki high in protein?

Enoki mushrooms are relatively low in protein, providing about 2.7 grams of protein per 100 grams. While they are not a significant protein source, they can still contribute to your daily protein intake when combined with other foods.

Can I eat enoki mushrooms on a keto diet?

Enoki mushrooms can fit into a keto diet in moderation as they contain about 7.8 grams of carbs per 100 grams, including 2 grams of fiber. Be mindful of portion sizes to stay within your daily carb limit.

What are the health benefits of enoki mushrooms?

Enoki mushrooms are low in calories (37 per 100 grams), rich in fiber, and contain small amounts of vitamins and minerals like niacin and potassium. They may support digestion due to their fiber content and are a great low-fat, nutrient-dense addition to meals.

What is a good serving size for enoki mushrooms?

A typical serving size of enoki mushrooms is about 100 grams, which provides 37 calories, 2.7 grams of protein, and 2 grams of fiber. This serving is suitable for most people and can be adjusted based on dietary needs.

How do enoki mushrooms compare to other mushrooms?

Compared to mushrooms like button or shiitake, enoki mushrooms are lower in protein but higher in carbs. Their thin, delicate texture and mild flavor make them unique and particularly good in soups, stir-fries, and salads.

Data Sources & Scientific References