Enoki Mushrooms (Raw) – Nutritional Information & Health Benefits
Enoki mushrooms, known for their delicate texture and mild, slightly fruity flavor, are a popular ingredient in Asian cuisine. These small, white, slender mushrooms are packed with nutrients and are an excellent addition to a wide variety of dishes, from soups and salads to stir-fries and sushi rolls. Low in calories but rich in essential vitamins and minerals, enoki mushrooms offer numerous health benefits that make them an ideal choice for those looking to enhance the nutritional profile of their meals.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 37.0 kcal |
| Protein | 2.66 g |
| Total Fat | 0.29 g |
| Saturated Fat | 0.02 g |
| Carbohydrates | 7.81 g |
| Dietary Fiber | 2.7 g |
| Sugar | 0.22 g |
| Calcium | 0.0 mg |
| Iron | 1.15 mg |
| Magnesium | 16 mg |
| Phosphorus | 105.0 mg |
| Potassium | 359.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.65 mg |
| Copper | 0.107 mcg |
| Manganese | 0.075 mg |
| Selenium | 2.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.225 mg |
| Riboflavin (Vitamin B2) | 0.2 mg |
| Niacin (Vitamin B3) | 7.032 mg |
| Vitamin B6 | 0.1 mg |
| Folate (Vitamin B9) | 48.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information
Enoki mushrooms are naturally gluten-free, making them a safe choice for individuals with gluten sensitivity or celiac disease. They are also free from common allergens such as dairy, nuts, soy, and eggs. However, as with any mushroom, it’s important to ensure that individuals are not allergic to fungi, as mushroom allergies can occasionally occur, though they are rare.
Dietary Preferences
Enoki mushrooms are suitable for a variety of dietary preferences, including:
- Vegan: Naturally plant-based, making them a great addition to vegan and vegetarian diets.
- Low-Calorie: With only 37 calories per 100g, they are perfect for low-calorie or weight-loss diets.
- Low-Carb: Containing just 7.81 grams of carbohydrates per 100g, they are a great option for those following a low-carb or keto diet.
- High in Fiber: The high fiber content (2.7 grams per 100g) supports digestive health, making them a great choice for those looking to improve gut health or manage blood sugar levels.
Health Benefits
Enoki mushrooms offer a wide range of health benefits:
- Rich in Antioxidants: Enoki mushrooms are rich in antioxidants like selenium and manganese, which help neutralize free radicals and protect the body from oxidative stress.
- Boost Immune Health: The presence of vitamins like niacin (Vitamin B3) and riboflavin (Vitamin B2), along with minerals like iron and zinc, supports a strong immune system.
- Supports Bone Health: While not a primary source, enoki mushrooms contain small amounts of calcium, magnesium, and phosphorus, all of which contribute to maintaining strong bones and teeth.
- Improves Heart Health: The combination of potassium, magnesium, and low-fat content helps in regulating blood pressure and supporting overall cardiovascular health.
- Blood Sugar Control: The high fiber content aids in regulating blood sugar levels, making enoki mushrooms an excellent food for those managing diabetes.
Cooking Tips
Enoki mushrooms have a delicate texture and are best used in dishes where their subtle flavor can shine. Here are some great ways to incorporate them into your meals:
- Soups & Broths: Enoki mushrooms add a light, earthy flavor to broths and soups. Simply add them at the end of cooking to preserve their tender texture.
- Stir-fries: Their delicate nature makes them perfect for stir-fries with vegetables or tofu. Add them towards the end of cooking to prevent overcooking.
- Salads: Raw enoki mushrooms can be added to salads for a crunchy, mild-tasting element. Try them with a sesame dressing or a light vinaigrette.
- Sushi: Enoki mushrooms can be wrapped in seaweed and served as a sushi topping, offering a unique twist on traditional rolls.
Conclusion
Enoki mushrooms are a versatile, nutrient-packed ingredient that can easily enhance the flavor and nutritional value of your dishes. Their low calorie and high fiber content make them an excellent choice for those on specific dietary plans, while their rich antioxidant profile and immune-boosting properties provide additional health benefits. Whether you’re enjoying them raw in a salad, gently stir-fried in a vegetable medley, or added to a comforting soup, enoki mushrooms are sure to delight your taste buds while providing an array of nutritional benefits.
