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Enoki Mushrooms

Enoki Mushrooms

EverydayFresh

Enoki mushrooms are delicate, pale fungi recognized by their long, slender stems and tiny white caps that grow in clustered bunches. A staple in East Asian cuisines, these mushrooms have a mild, slightly fruity flavor and a crisp texture when raw, which softens to a tender bite when briefly cooked in soups, stir-fries, or hot pots. Low in calories yet rich in fiber and antioxidants like ergothioneine, they are valued in plant-based diets and associated with immune-supporting properties.

Macro Impact

A 1 cup serving contains 22 calories, 1g protein, 4g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 22 calories?
Walking3.5 mph, moderate pace
5 min
YogaModerate effort, gentle pace
4 min
SwimmingModerate effort, freestyle
3 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
3 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1 cup (50 g)
Amount per serving
Calories22
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate4g
1%
Dietary Fiber1g
5%
Total Sugars0.1g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0.8mcg
4%
Calcium0.4mg
0%
Iron0.6mg
3%
Potassium188mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
1 / 28 g
5%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
3 / 15 mg
22%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
6 / 30 mcg
21%
Cobalamin, B12
0 / 2 mcg
0%
Folate
24 / 400 mcg
6%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
6%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
0 / 1k mg
0%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
5%
Magnesium
8 / 370 mg
2%
Manganese
0 / 2 mg
2%
Phosphorous
50 / 700 mg
7%
Potassium
188 / 3k mg
6%
Selenium
1 / 55 mcg
1%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
44 g
Caffeine
0 mg
Choline
24 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Mushroom, enoki. USDA Foundational Foods. FDC ID 2003600.
  2. 2.Mushrooms, enoki, raw. USDA Standard Reference, Legacy. Food ID 169382.
  3. 3.Mushroom, enoki, raw. Canadian Nutrient File. Food ID 2343.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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