Mushrooms, enoki, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Enoki mushrooms, often called 'golden needle' or 'snow puffs', are long, slender fungi with a crisp, slightly chewy texture and a mild, delicate flavor. They are exceptionally low in calories (37 kcal per 100g) and provide a notable source of protein (2.66g) and dietary fiber (2.7g) for their light weight, making them a nutrient-dense addition to any meal.
💚 Why it's loved
People love enoki for its unique, crunchy texture that holds up well in soups and stir-fries, and its subtle, earthy flavor that absorbs sauces beautifully. It's a staple in East Asian cuisine, celebrated for its versatility in everything from hot pots to salads.
⚠️ Watch-outs & how to enjoy it better
Enoki mushrooms are a common allergen for some individuals, and their high fiber content can cause digestive discomfort if consumed in large quantities, especially for those with IBS. To mitigate this, start with small portions, cook them thoroughly to break down fibers, and pair them with protein or fat to slow digestion.
Key benefits
- Excellent source of dietary fiber (2.7g per 100g) for digestive health.
- Very low in calories and fat, supporting weight management.
- Provides a good plant-based protein source (2.66g per 100g).
- Rich in B vitamins, particularly niacin and thiamine, for energy metabolism.
- Contains antioxidants like ergothioneine, which may support cellular health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Enoki mushrooms are one of the most widely cultivated mushrooms in the world, with global production exceeding 3 million tons annually, primarily in China, Japan, and Korea.
Full nutrition (scales with serving)
| Water | 88.3 g |
| Energy | 37.0 kcal |
| Energy | 153 kj |
| Protein | 2.7 g |
| Total lipid (fat) | 0.29 g |
| Ash | 0.91 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 0.22 g |
| Sucrose | 0.00 g |
| Glucose | 0.22 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 105 mg |
| Potassium, K | 359 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 2.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.20 mg |
| Niacin | 7.0 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 48.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 47.7 mg |
| Betaine | 1.4 mg |
| Vitamin B-12 | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D2 (ergocalciferol) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.50 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 1.0 mg |
| Beta-sitosterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.11 g |
| Isoleucine | 0.09 g |
| Leucine | 0.13 g |
| Lysine | 0.13 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.14 g |
| Valine | 0.23 g |
| Arginine | 0.11 g |
| Histidine | 0.07 g |
| Alanine | 0.19 g |
| Aspartic acid | 0.19 g |
| Glutamic acid | 0.38 g |
| Glycine | 0.11 g |
| Proline | 0.06 g |
| Serine | 0.09 g |
FAQ
How do I store enoki mushrooms?
Store enoki mushrooms in their original packaging or a paper bag in the refrigerator. They can last for 1-2 weeks if kept dry and cold.
Can I eat enoki mushrooms raw?
Yes, enoki mushrooms can be eaten raw in salads or as a garnish, but cooking them briefly enhances their texture and flavor.
Are enoki mushrooms nutritious?
Yes, they are low in calories and fat, high in fiber and protein, and contain B vitamins and antioxidants, making them a healthy addition to a balanced diet.