Food Nutrient Profile - Enoki Mushrooms

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Nutrients in 100 grams of Enoki Mushrooms

Raw Enoki Mushrooms (Flammulina veluptipes).
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Macros Ratio

Protein Fat Carbs
24%
6%
70%
100 g ▼

Macro Nutrients

Enoki Mushrooms
Energy37 kcal
1.28%
Raw Enoki Mushrooms provide 37kcal of Energy per 100 grams, meeting 1.28% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.29 g
0.3%
Raw Enoki Mushrooms provide 0.29g of Fat per 100 grams, meeting 0.3% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.027 g
0.084%
Raw Enoki Mushrooms provide 0.027g of Saturated Fat per 100 grams, meeting 0.084% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.041 g
2.56%
Raw Enoki Mushrooms provide 0.041g of Omega 3 per 100 grams, meeting 2.56% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.082 g
0.48%
Raw Enoki Mushrooms provide 0.082g of Omega 6 per 100 grams, meeting 0.48% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Enoki Mushrooms provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate7.8 g
6%
Raw Enoki Mushrooms provide 7.8g of Carbohydrate per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.22 g
0.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Enoki Mushrooms provide 0.22g of Sugars per 100 grams, meeting 0.3% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0 g
0%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Enoki Mushrooms provide 0g of Fructose per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.22 g
%
Raw Enoki Mushrooms provide 0.22g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0 g
%
Raw Enoki Mushrooms provide 0g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber2.7 g
7.1%
Raw Enoki Mushrooms provide 2.7g of Fiber per 100 grams, meeting 7.1% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.66 g
4.75%
Raw Enoki Mushrooms provide 2.66g of Protein per 100 grams, meeting 4.75% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Enoki Mushrooms
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.23 mg
18.8%
Thiamine
Raw Enoki Mushrooms provide 0.23mg of Vitamin B1 per 100 grams, meeting 18.8% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.2 mg
15.4%
Riboflavin
Raw Enoki Mushrooms provide 0.2mg of Vitamin B2 per 100 grams, meeting 15.4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B37.03 mg
44%
Niacin, nicotinic acid, niacinamide
Raw Enoki Mushrooms provide 7.03mg of Vitamin B3 per 100 grams, meeting 44% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B51.35 mg
27%
Pantothenic acid
Raw Enoki Mushrooms provide 1.35mg of Vitamin B5 per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.1 mg
7.7%
Pyridoxine
Raw Enoki Mushrooms provide 0.1mg of Vitamin B6 per 100 grams, meeting 7.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B712.5 μg
41.7%
Biotin
Raw Enoki Mushrooms provide 12.5μg of Vitamin B7 per 100 grams, meeting 41.7% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B948 μg
12%
Folates and Folic Acid
Raw Enoki Mushrooms provide 48μg of Vitamin B9 per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Enoki Mushrooms provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Raw Enoki Mushrooms provide 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D5 IU
0.83%
Calciferol, cholecalciferol, ergocalciferol
Raw Enoki Mushrooms provide 5IU of Vitamin D per 100 grams, meeting 0.83% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.01 mg
0.067%
Tocopherols and Tocotrienols
Raw Enoki Mushrooms provide 0.01mg of Vitamin E per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Raw Enoki Mushrooms provide 0μg of Vitamin K per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Enoki Mushrooms
Calcium0 mg
0%
Raw Enoki Mushrooms provide 0mg of Calcium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.11 mg
12%
Raw Enoki Mushrooms provide 0.11mg of Copper per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.15 mg
14.4%
Raw Enoki Mushrooms provide 1.15mg of Iron per 100 grams, meeting 14.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium16 mg
3.8%
Raw Enoki Mushrooms provide 16mg of Magnesium per 100 grams, meeting 3.8% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.075 mg
3.26%
Raw Enoki Mushrooms provide 0.075mg of Manganese per 100 grams, meeting 3.26% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus105 mg
15%
Raw Enoki Mushrooms provide 105mg of Phosphorus per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium359 mg
10.6%
Raw Enoki Mushrooms provide 359mg of Potassium per 100 grams, meeting 10.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium2.2 μg
4%
Raw Enoki Mushrooms provide 2.2μg of Selenium per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium3 mg
0.2%
Raw Enoki Mushrooms provide 3mg of Sodium per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.65 mg
5.9%
Raw Enoki Mushrooms provide 0.65mg of Zinc per 100 grams, meeting 5.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water88.3 g
2.4%
Raw Enoki Mushrooms provide 88.3g of Water per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Enoki Mushrooms Nutrition Facts | 100 g

Discover the nutritional data of raw enoki mushrooms, including macro and micronutrients, in a 100g serving. Learn about the health benefits and dietary value of enoki mushrooms.

When you enjoy 100 grams of raw Enoki mushrooms, you're treating your body to an excellent source of several essential vitamins. These include:

Additionally, Enoki mushrooms provide a good amount of:

While they do contain trace amounts of Vitamin D, Enoki mushrooms lack Vitamin B12, Vitamin C, Vitamin E, and Vitamin K.

Enoki mushrooms are also a great way to boost your mineral intake. In 100 grams, you'll find a good amount of:

They also contain some:

However, Enoki mushrooms do not provide Calcium or Sodium.

When it comes to macronutrients, 100 grams of raw Enoki mushrooms offer a good amount of:

They also contain some:

Notably, Enoki mushrooms are free from Fat, Saturated Fat, Omega-6 fatty acids, Sugars, and Fructose.


Incorporating Enoki mushrooms into your diet is a fantastic way to enjoy a nutrient-dense, low-calorie food that supports overall health. Whether you add them to soups, salads, or stir-fries, these mushrooms can enhance both the flavor and nutritional profile of your meals.

Frequently Asked Questions about Enoki Mushrooms

What are the health benefits of Enoki Mushrooms?

Enoki mushrooms are low in calories and fat, making them a great addition to a healthy diet. They are a good source of B vitamins, such as niacin and riboflavin, as well as minerals like potassium and copper. Enoki mushrooms also contain antioxidants that can help boost the immune system and reduce inflammation in the body. Additionally, they are a good source of fiber, which can aid in digestion and promote gut health.

Are there any potential risks or side effects of consuming Enoki Mushrooms?

Enoki mushrooms are generally safe to consume, but there have been rare cases of allergic reactions in some individuals. Additionally, there have been reports of foodborne illness associated with contaminated enoki mushrooms. It's important to thoroughly cook enoki mushrooms to reduce the risk of foodborne illness.

Can I lose weight by eating more Enoki Mushrooms?

Enoki mushrooms are low in calories and fat, making them a great addition to a weight loss diet. However, simply adding more enoki mushrooms to your diet without considering overall calorie intake and other food choices may not lead to weight loss. For effective weight loss, it is important to focus on a balanced diet that includes a variety of nutrient-dense foods and to combine it with regular physical activity.

Can I gain more muscles by eating more Enoki Mushrooms if I train consistently?

Enoki mushrooms are a good source of protein, fiber, and various vitamins and minerals, but they are not a significant source of protein for muscle building. To gain muscle, it is important to consume a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains, along with regular strength training exercises.

Can I eat Enoki Mushrooms if I have diabetes?

Yes, you can eat Enoki mushrooms if you have diabetes. Enoki mushrooms are low in calories and carbohydrates, making them a good choice for managing blood sugar levels. They also contain fiber, which can help regulate blood sugar levels. Just be mindful of how you prepare them, as adding high-fat or high-sugar ingredients can affect their impact on blood sugar.

Can I consume Enoki Mushrooms if I am on a Keto diet?

Yes, you can consume Enoki mushrooms on a Keto diet. Enoki mushrooms are low in carbohydrates and calories, making them a suitable option for a Keto diet. They are also a good source of fiber, vitamins, and minerals, making them a nutritious addition to your meals.

Can I eat Enoki Mushrooms if I am on a low fat diet?

Yes, you can eat Enoki mushrooms on a low-fat diet. Enoki mushrooms are low in calories and fat, making them a great addition to a low-fat eating plan. They are also a good source of fiber, vitamins, and minerals, making them a nutritious choice for a balanced diet.

What is the environmental impact of producing Enoki Mushrooms?

Enoki mushrooms have a relatively low environmental impact compared to other types of mushrooms. They require minimal resources such as water and land to grow, and they have a shorter growth cycle, which means they have a smaller carbon footprint. Additionally, they can be grown indoors in controlled environments, reducing the need for pesticides and other chemicals. Overall, choosing enoki mushrooms can be a more sustainable option for both the environment and your diet.




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