Enoki mushrooms are free from fat, sugar, and cholesterol. Read this NutriNeat article to find more about their nutritional facts and health benefits.
Did You Know?
The Enoki mushrooms are known by different names in different Asian countries. They are known as Jingu in China, Kim Cham in Vietnam, and Paengi beoseot in Korea.
The Enoki mushroom, also known as Enokitake, is very popular in the Asian cuisine, particularly in Japan, Korea, and China. It has a mild, fruity flavor and a crunchy texture, and therefore, it is primarily used in soups, appetizers, and salads. There are two varieties of this mushroom: wild and cultivated. They differ in physical characteristics and taste.
Wild Enoki
The wild enokis grow on the stumps of the Hackberry tree, which is known as Enoki in Chinese. These mushrooms are golden to dark brown in color and have thick stems. They are also referred to as ‘Velvet Foot’ since the lower parts of their stems have a dense velvety texture.
Cultivated Enoki
These mushrooms are cultivated in dark conditions and are milky white in color. They are grown in special jars which facilitate the growth of long slender stems with round tops at the end. This variety is also known as Snow Puffs and Golden Needles owing to their color and shape respectively.
Nutritional Facts
According to the USDA, Enoki mushrooms offer the following nutritional value.
| Value per 100 g (raw) | |
| Water | 88.34 g |
| Calories | 37 kcal |
| Protein | 2.66 g |
| Total lipid (fat) | 0.29 g |
| Carbohydrates | 7.81 g |
| Cholesterol | 0 mg |
| Minerals | |
| Calcium | 0 mg |
| Iron | 1.15 mg |
| Magnesium | 16 mg |
| Phosphorus | 105 mg |
| Potassium | 359 mg |
| Sodium | 3 mg |
| Zinc | 0.65 mg |
| Vitamins | |
| Thiamin | 0.225 mg |
| Riboflavin | 0.200 mg |
| Niacin | 7.032 mg |
| Vitamin B6 | 0.100 mg |
| Folate | 48 mcg |
| Vitamin D | 5 IU |
Health Benefits
⦿ Enoki mushroom is a rich source of ergothioneine, which is an antioxidant. Antioxidants help curb the formation of free radicals in our body.
⦿ A protein called lectin is found in the stalk of this mushroom. This protein helps increase the production of antioxidants.
⦿ It has superb detoxifying properties that help lower the risk of heart diseases.
⦿ It has anti-inflammatory, anti-viral, and anti-bacterial properties that help boost the immune system.
⦿ It is a rich source of amino acids, which are essential for the production of proteins.
⦿ It has a compound called proflamin, which has cancer-fighting properties.
⦿ It is high in dietary fiber, which helps regulate the blood sugar levels. Dietary fiber also helps provide relief from constipation.
⦿ It has high levels of niacin, which helps reduce cholesterol levels.
⦿ It helps fight obesity. The linoleic acid in this mushroom activates the enzymes that burn visceral fat, thereby reducing excess body weight.
⦿ It is safe to consume Enoki mushrooms during pregnancy since they provide essential nutrients for both, the mother and the baby.
Enoki mushrooms have a short life span compared to other Asian mushrooms. They can be stored for up to 10 days if wrapped in a plastic bag and kept in the refrigerator. You can either saute, grill, or stir-fry these mushrooms and still enjoy their health benefits since cooking does not destroy the antioxidant levels in them.
