Mushroom, enoki
Category: Vegetables & Vegetable Products
Nutrition Highlights
Serving Size
Calories
44
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 33 (73.3%) |
| Protein | 9.7 (21.8%) |
| Fat | 2.2 (5.0%) |
| Total | 44 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 88 (88.3%) |
| Carbohydrate | 8.1 (8.1%) |
| Protein | 2.4 (2.4%) |
| Ash | 0.9 (0.9%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
-
High in riboflavin, niacin and pantothenic acid. These B vitamins support energy production and metabolism
-
Rich in copper which aids in iron absorption and is important for bone health and red blood cell formation
-
Contain compounds called sterols that can help lower cholesterol levels
-
Low in calories at only 20 calories per 100 grams. A good option for those watching their weight
-
Contain antioxidants like selenium and glutathione that protect cells from damage and may reduce cancer risk
Risks
-
Enoki mushrooms may cause allergic reactions in some people sensitive to mushrooms. Symptoms can include hives, rash, nasal congestion, sneezing, itching, or swelling of the face, lips and tongue
-
Enoki mushrooms are very low in calories but also low in nutrients. They provide only a few vitamins and minerals in very small amounts
-
Some people report mild gastrointestinal side effects such as nausea, vomiting, or diarrhea after eating enoki mushrooms
-
Enoki mushrooms may interact with certain medications that are broken down by the liver. This could potentially increase or decrease the effects of these medications
-
Enoki mushrooms should be thoroughly cooked before eating to kill any harmful bacteria that may be present
Additional Information
Enoki mushrooms, scientifically known as Flammulina velutipes, are a unique variety of mushrooms that possess several nutritional benefits. These slender, delicate mushrooms are primarily known for their crunchy texture and mild, slightly sweet flavor, making them a popular ingredient in various Asian cuisines. Enoki mushrooms have a distinct appearance, with long, white stems and small, button-like caps. Let's explore the nutritional benefits and potential risks associated with enoki mushrooms.
Nutritional Benefits:
1. Low in calories: Enoki mushrooms are a great addition to a calorie-conscious diet, as they are extremely low in calories. A 100-gram serving of enoki mushrooms contains only about 37 calories, making them an excellent choice for weight management.
2. High in dietary fiber: Enoki mushrooms are a good source of dietary fiber, providing approximately 3 grams of fiber per 100 grams. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation.
3. Rich in vitamins and minerals: Enoki mushrooms contain various vitamins and minerals that contribute to overall health. They are particularly high in B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and pantothenic acid (B5). These vitamins play crucial roles in energy production, red blood cell formation, and maintaining healthy skin.
4. Antioxidant properties: Enoki mushrooms contain antioxidants, such as selenium and ergothioneine, which help protect the body against oxidative stress caused by harmful free radicals. Antioxidants can support the immune system, reduce inflammation, and potentially lower the risk of chronic diseases.
5. Potential immune-boosting effects: Some studies suggest that enoki mushrooms may possess immune-enhancing properties. They contain a type of polysaccharide called "flammulin," which has been shown to stimulate the immune system and improve immune function.
Potential Risks:
1. Allergic reactions: While rare, some individuals may be allergic to mushrooms, including enoki mushrooms. Allergic reactions can range from mild symptoms like itching and hives to more severe reactions such as difficulty breathing or anaphylaxis. If you have a known mushroom allergy, it is advisable to avoid enoki mushrooms.
2. Foodborne illness: Like all mushrooms, enoki mushrooms can pose a risk of foodborne illness if not handled and cooked properly. It is important to purchase fresh, high-quality enoki mushrooms and store them correctly. Thoroughly washing and cooking enoki mushrooms reduces the risk of bacterial or fungal contamination.
3. Potential toxicity: Enoki mushrooms are generally safe to consume, but caution should be exercised when foraging for wild mushrooms. Some wild mushrooms can be toxic and may resemble enoki mushrooms. It is recommended to purchase enoki mushrooms from reputable sources to ensure their safety.
In conclusion, enoki mushrooms offer several nutritional benefits, including being low in calories, high in fiber, rich in vitamins and minerals, and possessing antioxidant properties. However, it is essential to be aware of potential risks such as allergic reactions, foodborne illness, and the importance of correctly identifying and sourcing enoki mushrooms. As with any food, moderation and proper handling are key to enjoying the nutritional benefits of enoki mushrooms while minimizing any potential risks.