Enoki Mushroom: Nutrition & Benefits
Long, thin and crunchy, a hot-pot and stir-fry staple.
Enoki is instantly recognisable by its long, thin, pale stems, packed tightly in a bundle, a look that's entirely down to how it's farmed: grown in the dark inside bottles, which blocks the pigment and elongates the stem. Wild enoki, by contrast, is short and orange-brown, nothing like the supermarket version.
Enoki mushroom nutrition facts (per 100g)
Enoki mushroom nutrition per 100g is 37 kcal, 2.7g protein, 2.7g fibre and 359mg potassium: one of the higher potassium figures among culinary mushrooms in this guide.
Enoki mushroom benefits
- Solid fibre (2.7g/100g) at a modest calorie count.
- 359mg potassium per 100g, among the higher figures in this guide.
- Distinct crunchy texture that holds up well in quick-cooked dishes like hot pot, if not overcooked.
How to use enoki mushroom
Best added at the very end of cooking (soups and hot pot in particular) since overcooking turns the texture rubbery within seconds.
Recipes with enoki mushroom
Trivia
CulinaryEnokiTap to reveal a factFarmed enoki is grown in the dark in bottles, which is why it's pale and long-stemmed.
Frequently asked questions
Good fibre (2.7g/100g) and one of the higher potassium counts (359mg/100g) among common culinary mushrooms, at a modest 37 kcal per 100g.