Group · Vegetables
Enoki mushroom
Recognisable by its long, thin white stems topped with tiny caps, enoki (or enokitake) is a cultivated Japanese mushroom, highly prized in Asian cooking. Delicate, slightly crunchy and subtly fruity, it differs from the fleshier brown mushrooms. With only 37 kcal per 100 g, it combines low calorie density, a good amount of fibre (2.7 g) and a useful supply of plant protein (2.66 g). Fresh or from a jar, enoki goes into soups, broths, stir-fries and hotpots. It is a great choice for a light, balanced diet, adding texture and originality to your plates without weighing down the calorie bill.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 37 kcal |
| Kilojoules | 153 kJ |
| Protein | 2,7 g |
| Carbohydrate | 7,9 g |
| Fat | 0,3 g |
| Fibre | 2,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B37,03 mg44 %
- Vitamin B51,35 mg23 %
- Vitamin B10,23 mg20 %
- Potassium359 mg18 %
- Phosphorus105 mg15 %
- Vitamin B20,2 mg14 %
- Copper0,11 mg11 %
- Iron1,15 mg8 %
See the other 7 nutrients
- Vitamin B60,1 mg7 %
- Zinc0,65 mg7 %
- Magnesium16 mg4 %
- Selenium2,2 µg4 %
- Manganese0,08 mg4 %
- Vitamin D0,1 µg2 %
- Vitamin E0,01 mg0 %
USDA FoodData Central (SR Legacy)
Tips
Enoki can be cooked in countless ways. Separate it into small clusters after cutting off the earthy base, then add it at the end of cooking to preserve its texture. It melts deliciously into a miso soup, a ramen broth or an Asian hotpot. You can also quickly fry it in a pan with a splash of soy sauce, slip it into an omelette or roll it up in thin slices of meat. Raw, young and very fresh, it adds a crunchy touch to a salad.
Nutrition facts and benefits: enoki is low in fat (0.29 g) and provides moderate carbohydrates (7.81 g) as well as fibre useful for digestion and fullness. Like many mushrooms, it contains B vitamins and minerals. Its low calorie content is an asset for weight loss, as long as you watch the sauces and added fats used in cooking, which quickly add up.
- Recommended portion: 80 to 120 g per person as a side or garnish.
- Storage: in the fridge in its original packaging, to be eaten quickly as it does not keep well.
- Cooking: always well cooked, never eaten in large amounts completely raw.
To vary things, enoki goes perfectly with other varieties such as button mushrooms, fresh shiitake or bamboo shoots in an Asian wok. You will find plenty of other ideas in our section on vegetables.
For active people: enoki is not a major source of energy or protein, but its fibre content and low calorie intake make it an excellent addition to a recovery plate based on starchy foods and lean protein. It adds volume and fullness without weighing down the energy balance, which is useful when cutting or losing body fat. To get the most from your meals, choose gentle cooking, which preserves its nutritional qualities. Combine it with complete protein sources to build a light dinner after training.
In short, enoki is an original, low-calorie mushroom that is easy to include in a balanced diet. Play on its texture to make your dishes more appealing without guilt, while keeping an eye on the seasoning.