1 serving (100 grams) contains 25 calories, 1.5 grams of protein, 0.1 grams of fat, and 6.5 grams of carbohydrates.
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Nutrition Information
Calories |
37.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.9 mg | 0% | |
| Total Carbohydrates | 9.7 g | 3% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 0.7 g | ||
| protein | 2.2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 52.2 mg | 4% | |
| Iron | 2.5 mg | 13% | |
| Potassium | 447.8 mg | 9% | |
* 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
Source of Calories
About Wood ear mushroom
Wood ear mushrooms, also known as Auricularia auricula-judae, are a type of edible fungus commonly used in Chinese, Japanese, and Southeast Asian cuisines. They are named for their ear-like shape and gelatinous texture. Due to their mild flavor, they are popular in soups, stir-fries, and salads as they readily absorb surrounding flavors. Nutritionally, wood ear mushrooms are low in calories and fat while being rich in dietary fiber. They provide small amounts of essential minerals like potassium and calcium, as well as plant-based polysaccharides, known to have potential health-promoting properties. A 100-gram serving offers around 5.8 grams of fiber and 300 milligrams of potassium, making it a nutritious addition to a balanced diet.
Health Benefits
- Supports heart health due to its high potassium content (300 mg per 100 g), which helps regulate blood pressure.
- Promotes digestion and gut health with its significant dietary fiber content (5.8 g per 100 g).
- Contains polysaccharides believed to have immune-boosting and anti-inflammatory properties, supporting overall health.
Dietary Considerations
Selection and Storage
Store dried wood ear mushrooms in an airtight container in a cool, dry place. Before use, soak them in water for 20-30 minutes to rehydrate, then rinse thoroughly to remove debris.
Common Questions About Wood ear mushroom Nutrition
What are the key nutritional contents of wood ear mushrooms?
Wood ear mushrooms are low in calories, with approximately 25 calories per 100 grams, and contain about 2 grams of protein, minimal fat, and 6 grams of carbohydrates. They are also a good source of fiber, iron, copper, and vitamins like B2 (riboflavin), making them a nutrient-dense food for their calorie count.
Can wood ear mushrooms be included in a keto or low-carb diet?
Yes, wood ear mushrooms are suitable for keto and low-carb diets as they are very low in net carbohydrates, containing only around 4 grams of digestible carbs per 100 grams, while providing fiber and nutrients. They can be a great addition to meals requiring a low carbohydrate count.
What are the health benefits and concerns of eating wood ear mushrooms?
Wood ear mushrooms are known for their potential health benefits, including supporting heart health through their high fiber and antioxidant content, and promoting gut health due to their polysaccharides. However, they should always be cooked thoroughly as uncooked wood ear mushrooms can harbor bacteria or cause mild gastrointestinal discomfort in rare cases.
How much wood ear mushrooms should I eat in one serving?
A recommended serving size is about 50-100 grams of cooked wood ear mushrooms, which provides a balance of fiber, nutrients, and calories while fitting well into most healthy diets. If using dried mushrooms, rehydrate them first, as they expand significantly and a small amount goes a long way.
How do wood ear mushrooms compare to other mushrooms, and what are some preparation tips?
Wood ear mushrooms are firmer and chewier compared to soft mushrooms like button or shiitake, with a mild flavor that absorbs seasonings well. They’re commonly used in soups, stir-fries, or salads. To prepare, soak dried wood ear mushrooms in water until softened, rinse to remove any debris, and cook thoroughly before adding to dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
