Vegetables

Enoki Mushroom Nutrition Facts

Enoki Mushroom is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides dietary fiber and potassium.

Calories44

Protein2.4 g

Carbs8.1 g

Fat0.2 g

ProteinCarbsFat

Nutrition for 100 g

Calories44 kcal

Protein2.4 g

Total Fat0.2 g

Carbohydrates8.1 g

Fiber2.9 g

Sodium0 mg

Total Sugars0.22 g

Source: USDA FoodData Central, record 2003600

Nutrients

Full nutrient profile

Proximates

Water88.29 g

Nitrogen0.3867 g

Protein2.416875 g

Total lipid (fat)0.245 g

Ash0.9067 g

Carbohydrates

Carbohydrate, by difference8.141425 g

Fiber, total dietary2.945 g

Beta-glucan1.68 g

Fructose0 g

Lactose0 g

Galactose0 g

Maltose0 g

Sucrose0 g

Sugars, Total0.22 g

Glucose0.22 g

Starch0 g

Minerals

Calcium, Ca1.432 mg

Iron, Fe1.275 mg

Magnesium, Mg12.84 mg

Phosphorus, P84.1 mg

Potassium, K402.3 mg

Sodium, Na0.4167 mg

Zinc, Zn0.4815 mg

Copper, Cu0.09342 mg

Manganese, Mn0.09013 mg

Selenium, Se0 ug

Vitamins and other components

Thiamin0.012 mg

Riboflavin0.24 mg

Niacin6.987 mg

Vitamin B-60.1188 mg

Biotin12.48 ug

Vitamin D (D2 + D3), International Units0 iu

Vitamin D (D2 + D3)0 ug

Vitamin D2 (ergocalciferol)0 ug

Vitamin D40 ug

Glutathione25.7 mg

Folic acid0 ug

Tocopherol, delta0 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Vitamin C, total ascorbic acid0 mg

Vitamin K (phylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Tocopherol, beta0 mg

Tocopherol, gamma0 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Pantothenic acid1.35 mg

Vitamin E (alpha-tocopherol)0.01 mg

Vitamin K (Dihydrophylloquinone)0.5 ug

Folate, DFE48 ug

Folate, total48 ug

Folate, food48 ug

Vitamin D3 (cholecalciferol)0 ug

Retinol0 ug

Vitamin B-120 ug

Choline, total47.7 mg

Betaine1.4 mg

Lipids

Stigmasterol0 mg

Campesterol0 mg

Beta-sitosterol0 mg

Ergosta-7-enol3.02 mg

Ergosta-7,22-dienol0.6317 mg

Ergosta-5,7-dienol15.18 mg

Ergosterol36.47 mg

Beta-sitostanol0 mg

Delta-5-avenasterol0 mg

Delta-7-Stigmastenol0 mg

Fatty acids, total polyunsaturated0.124 g

SFA 16:00.027 g

PUFA 18:20.082 g

PUFA 18:30.041 g

Fatty acids, total trans0 g

Fatty acids, total saturated0.027 g

SFA 12:00 g

SFA 14:00 g

SFA 18:00 g

SFA 10:00 g

MUFA 18:10 g

Fatty acids, total monounsaturated0 g

Cholesterol0 mg

SFA 8:00 g

SFA 17:00 g

SFA 24:00 g

MUFA 24:1 c0 g

MUFA 17:10 g

MUFA 15:10 g

PUFA 22:40 g

PUFA 22:6 n-3 (DHA)0 g

SFA 22:00 g

MUFA 14:10 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 15:00 g

PUFA 20:2 n-6 c,c0 g

PUFA 20:30 g

SFA 13:00 g

PUFA 21:50 g

SFA 20:00 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

Amino acids

Tryptophan0.268 g

Threonine0.784 g

Isoleucine0.643 g

Leucine1.053 g

Lysine0.925 g

Methionine0.19 g

Phenylalanine0.819 g

Valine1.353 g

Histidine0.472 g

Cystine0.02 g

Arginine0.11 g

Aspartic acid0.19 g

Serine0.09 g

Tyrosine0.14 g

Alanine0.19 g

Glutamic acid0.38 g

Glycine0.11 g

Proline0.06 g

Other bioactive components

Ergothioneine25.75 mg

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

The Lightest Sterol Load

Enoki sit at the low end for ergosterol, about 35.5 mg per 100 grams, and carry roughly 0.14 micrograms of vitamin D2 when grown without ultraviolet light. Ergosterol is the compound UV light turns into vitamin D2.

Source: USDA Agricultural Research Service

Practical guidance

How to choose and store Enoki Mushroom

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 2.8gC 4.7gF 0.3g

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