Enoki mushroom
Categories
| Macros | per 100 g |
|---|---|
| Calories | 44 kcal |
| Protein | 2.6 g |
| Fat | 0.3 g |
| Carbs | 7.7 g |
Enoki mushroom is a slender, long-stemmed cultivated fungus with a mild, slightly sweet flavour, typically eaten raw in salads or cooked briefly in soups, hot pots and stir-fries — a staple in East Asian cuisines. Per 100 g, raw enoki mushrooms provide 44 kcal, 2.6 g of protein, 0.3 g of fat, 7.7 g of carbohydrates and 2.7 g of dietary fibre, with very little sugar (0.2 g). They are a notable source of potassium at 368 mg per 100 g, along with 109 mg of phosphorus and 48 mcg of folate. Niacin content is also meaningful at 5.9 mg per 100 g. No glycemic index data is available for this food. Enoki mushrooms are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP dietary patterns.
How many calories in enoki mushrooms?
Raw enoki mushrooms contain 44 kcal per 100 g, making them a low-calorie option. A typical serving used in a soup or hot pot is around 50–80 g, which comes to roughly 22–35 kcal.
How much potassium is in enoki mushrooms?
Enoki mushrooms provide 368 mg of potassium per 100 g, which is a relatively high amount for a low-calorie vegetable. For comparison, that is more potassium per 100 g than a banana.
Are enoki mushrooms keto-friendly?
Yes, enoki mushrooms are listed as keto-compatible. With only 7.7 g of carbohydrates and 2.7 g of fibre per 100 g, the net carbohydrate content is around 5 g per 100 g, which fits comfortably within typical keto limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 44.0 kcal |
| Protein | 2.6 g |
| Fat | 0.32 g |
| Carbs | 7.7 g |
| Sugars | 0.22 g |
| Fiber | 2.7 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.043 g |
| Monounsaturated | 0.007 g |
| Polyunsaturated | 0.16 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 1.0 mg |
| Iron | 1.1 mg |
| Magnesium | 16.0 mg |
| Phosphorus | 109 mg |
| Potassium | 368 mg |
| Sodium | 3.0 mg |
| Zinc | 0.61 mg |
| Copper | 0.091 mg |
| Manganese | 0.079 mg |
| Selenium | 2.2 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0.10 mcg |
| Vitamin E | 0.010 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.18 mg |
| Riboflavin (B2) | 0.16 mg |
| Niacin (B3) | 5.9 mg |
| Pantothenic acid (B5) | 1.4 mg |
| Vitamin B6 | 0.081 mg |
| Folate (B9) | 48.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 47.7 mg |
