Food guide

Enoki Mushroom

Long-stemmed Japanese mushrooms, mild and crisp, added at the end of soups and stir-fries.

VegetablesPlant-Based

Enoki Mushroom, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of enoki mushroom, raw for fair comparison. Typical serving: 100 g raw — 37 kcal per 100 g serving.

Nutrition information for Enoki Mushroom
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	37 kcal	37 kcal	100 kcal
Protein	2.7 g	2.7 g	7.3 g
Carbohydrate	7.8 g	7.8 g	21.1 g
Fat	0.3 g	0.3 g	0.8 g
Fibre	2.7 g	2.7 g	7.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of enoki mushroom, with a typical serving and FDA Daily Value for adults.

Micronutrients for Enoki Mushroom
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.13 µg	0.13 µg	<1%
Vitamin E	0.01 mg	0.01 mg	<1%
Vitamin K	0.5 µg	0.5 µg	<1%
Thiamin	0.23 mg	0.23 mg	19%
Riboflavin	0.2 mg	0.2 mg	15%
Niacin	7 mg	7 mg	44%
Vitamin B6	0.1 mg	0.1 mg	6%
Folate	48 µg	48 µg	12%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	1.4 mg	1.4 mg	28%
Choline	47.7 mg	47.7 mg	9%
Minerals
Calcium	0 mg	0 mg	0%
Iron	1.2 mg	1.2 mg	7%
Magnesium	16 mg	16 mg	4%
Phosphorus	105 mg	105 mg	8%
Potassium	359 mg	359 mg	8%
Sodium	3 mg	3 mg	<1%
Zinc	0.65 mg	0.65 mg	6%
Selenium	2.2 µg	2.2 µg	4%
Copper	0.11 mg	0.11 mg	12%
Manganese	0.075 mg	0.075 mg	3%

Source: USDA FoodData Central — Mushrooms, enoki, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat enoki mushroom?

Micronutrients for relatively few calories when portions stay reasonable.
Long-stemmed Japanese mushrooms, mild and crisp, added at the end of soups and stir-fries.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Soy sauce, Miso, Noodles.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.