Nutrition for Enoki Mushroom (raw)

Calories, Protein, Vitamins and More


image of enoki mushroom source

Enoki Mushroom Nutrition Summary

One cup of raw enoki mushroom (64 grams or 2.26 oz) contains 24 calories and 1.7 grams of protein. Enoki mushroom consist of 88% water, 8% carbohydrates, 3% protein, and less than 1% of fat.

Enoki mushroom is an excellent source of a few nutrients, including potassium and niacin. It also contains significant amounts of dietary fiber, phosphorus and choline.

In one cup of raw enoki mushroom:

  • Calories: 24
  • Protein: 1.7 g
  • Sugar: 0.1 g
  • Dietary fiber: 1.7 g
  • Fat: 0.2 g
  • Sodium: 1.9 mg
There is no significant amounts of saturated fat or cholesterol in enoki mushroom.

See the Enoki Mushroom Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Mushrooms, enoki, raw.

Calories in Enoki Mushroom

Enoki mushroom has 24 calories per cup or 38 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

70 percent of calories in enoki mushroom are from carbohydrates, 24% of calories are from protein and 6% of calories are from fat.

Calories from Carbs

The majority, or 70% of the calories in raw enoki mushroom are from carbohydrates. The carbs in enoki mushroom are mostly in the form of dietary fiber and sugar (94% and 6%). An excellent high-fiber food, a single cup of enoki mushroom contains 7% of recommended daily values or 1.7 grams of dietary fiber.

  • Dietary fiber: 1.7 g
  • Sugar: 0.1 g
There is no significant amounts of starch in enoki mushroom.

Calories from Fat

A small portion, or 6% the calories in raw enoki mushroom are from fat. Enoki mushroom is very low in total fat, with 0.2 grams per cup. It also is cholestrol free. Most of the fat in enoki mushroom are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in enoki mushroom.

Omega-6 in Enoki Mushroom

Enoki mushroom contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.05 g

Calories Similar to Enoki Mushroom

Some other fungi with similar calories to enoki mushroom by weight:

Protein in Enoki Mushroom

One cup of enoki mushroom has 1.7 grams of protein or about 3% of daily recommended intake. Although enoki mushroom is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 1.7 g
  • Tryptophan: 0.03 g
  • Threonine: 0.07 g
  • Isoleucine: 0.06 g
  • Leucine: 0.08 g
  • Lysine: 0.08 g
  • Methionine: 0.02 g
  • Phenylalanine: 0.1 g
  • Valine: 0.15 g
  • Histidine: 0.04 g

Protein Similar to Enoki Mushroom

Some other fungi with similar amounts of protein to enoki mushroom by weight:

Vitamins and Minerals in Enoki Mushroom

An good source of nutrients, raw enoki mushroom contains abundant amounts of potassium and niacin. In fact, a single cup of enoki mushroom contains 32% of recommended daily values or 4.5 mg of niacin. Also an excellent source of potassium, a single cup of enoki mushroom contains 10% of recommended daily values or 229.8 mg of potassium.

Vitamins in enoki mushroom (1 cup):
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 4.5 mg
  • Vitamin b6: 0.1 mg
  • Folate: 30.7 ug
Minerals in enoki mushroom (1 cup):
  • Potassium: 229.8 mg
  • Iron: 0.7 mg
  • Magnesium: 10.2 mg
  • Zinc: 0.4 mg
  • Selenium: 1.4 ug
  • Phosphorus: 67.2 mg
  • Copper: 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 30.5 mg
There is no significant amounts of calcium, vitamin a, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in enoki mushroom.

Enoki Mushroom Nutrition Chart

Enoki Mushroom:

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riboflavin (Vitamin B2)
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folate (Vitamin B9)
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phenylalanine
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tryptophan
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Water G
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Enoki Mushroom in Cooking

Most recipes call for one or two ounces of enoki mushroom.


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