Mushrooms, enoki, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.2 MG | 19% | |
| Riboflavin | 0.2 MG | 15% | |
| Niacin | 7.0 MG | 44% | |
| Pantothenic acid | 1.4 MG | 27% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 48 UG | 12% | |
| Choline, total | 47.7 MG | 9% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0.1 UG | 1% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 0 MG | 0% | |
| Iron, Fe | 1.2 MG | 6% | |
| Magnesium, Mg | 16 MG | 4% | |
| Phosphorus, P | 105 MG | 8% | |
| Potassium, K | 359 MG | 8% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.7 MG | 6% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.1 MG | 3% | |
| Selenium, Se | 2.2 UG | 4% |
Nutrition Highlights
- Very low in calories (37 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (2.7g per 100g).
- Good source of Niacin (44% DV).
- Good source of Pantothenic acid (27% DV).
About Mushrooms, enoki, raw
These delicate, long-stemmed fungi are a staple in East Asian cuisine, prized for their crisp texture and mild, slightly fruity flavor. With a high water content and very low calorie density, they make an excellent addition to meals for those seeking to increase volume without adding significant calories. Their nutritional profile is surprisingly robust for such a light ingredient—offering a modest amount of protein, a good dose of dietary fiber, and a variety of micronutrients including B vitamins and minerals like potassium and copper. They also contain antioxidants such as ergothioneine, which may support cellular health.
In the kitchen, they're incredibly versatile and can be enjoyed both raw and cooked. Their tender texture holds up well in soups, stir-fries, and hot pots, where they absorb surrounding flavors beautifully. They're also a popular addition to salads, sushi rolls, and noodle dishes for a fresh, crunchy element. Because of their subtle taste, they pair well with bold ingredients like garlic, soy sauce, and chili, making them a favorite in broths and savory dishes. Their low calorie and high fiber content also make them a smart choice for those managing weight or seeking to add nutrient-dense bulk to meals without excess energy intake.
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