Mushrooms, enoki
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
1.9
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 | 1.6 (84.4%) |
| Protein | 0.5 (28.8%) |
| Fat | 0.1 (7.1%) |
| Total | 1.9 (100%) |
Serving: 1 large [5g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 4.4 (88.3%) |
| Carbohydrate | 0.4 (7.8%) |
| Protein | 0.1 (2.7%) |
| Ash | 0.05 (0.9%) |
| Fat | 0.01 (0.3%) |
| Total | 5.0 (100%) |
Serving: 1 large [5g]
Benefits
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High in riboflavin, niacin and pantothenic acid. These B vitamins support energy production and metabolism
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Contain selenium and copper which are antioxidants that protect cells from damage. Selenium also supports thyroid function
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Low in calories at only 12 calories per 100 grams. A good option for those watching their weight
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Contain polysaccharides that may enhance the immune system. The beta-glucans in mushrooms have shown to boost immune cell function
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High in fiber at 2 grams per 100 grams. Dietary fiber promotes digestive and heart health
Risks
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Enoki mushrooms may cause allergic reactions in some individuals sensitive or allergic to mushrooms
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Raw enoki mushrooms may harbor pathogens like salmonella and listeria which can cause foodborne illness if consumed raw or undercooked
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Enoki mushrooms are low in calories but also low in nutrients. They provide few essential vitamins, minerals or fiber when consumed alone
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The thin stems of enoki mushrooms are high in fiber but may cause digestive issues like gas, bloating or diarrhea if consumed in large amounts
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Enoki mushrooms are safe for most people when handled and cooked properly. Pregnant women, young children, elderly and those with weakened immune systems should take extra precautions when consuming raw or undercooked enoki
Additional Information
Mushrooms, enoki, raw, are a unique and nutritious food that offer several health benefits. Enoki mushrooms, scientifically known as Flammulina velutipes, are long and thin with small caps. They have been consumed in Asian countries for centuries and are gaining popularity worldwide due to their distinct taste and potential health-promoting properties.
One primary attribute of raw enoki mushrooms is their low calorie content. With only 37 calories per 100 grams, they are an excellent choice for individuals looking to manage their weight or maintain a calorie-controlled diet. This makes them a great addition to various dishes, as they can add flavor and texture without significantly increasing the calorie count.
Enoki mushrooms are also a good source of dietary fiber. Consuming foods rich in fiber promotes a healthy digestive system, aids in preventing constipation, and may reduce the risk of developing certain chronic diseases such as heart disease and type 2 diabetes. Including raw enoki mushrooms in your diet can contribute to your daily fiber intake, supporting overall gut health.
Furthermore, enoki mushrooms contain a variety of essential vitamins and minerals. They are particularly rich in B-vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins play a vital role in energy production, nerve function, and red blood cell formation. Incorporating enoki mushrooms into your meals can help ensure an adequate intake of these essential nutrients.
Enoki mushrooms also offer secondary attributes that further enhance their nutritional profile. They are a good source of potassium, an essential mineral that helps maintain healthy blood pressure levels and supports proper muscle and nerve function. Additionally, enoki mushrooms contain small amounts of vitamin D, which is important for bone health, immune function, and overall well-being.
While enoki mushrooms provide numerous nutritional benefits, there are a few risks associated with their consumption. One potential risk is the presence of harmful bacteria or pathogens. Raw mushrooms, including enoki, may harbor bacteria such as E. coli or Salmonella. To mitigate this risk, it is crucial to handle and store enoki mushrooms properly, ensuring they are fresh and clean before consumption. Cooking enoki mushrooms thoroughly can also help eliminate any potential pathogens.
Moreover, some individuals may be allergic to mushrooms, including enoki mushrooms. Allergic reactions can range from mild symptoms such as itching or hives to more severe reactions like difficulty breathing or anaphylaxis. If you have a known mushroom allergy or experience any adverse reactions after consuming enoki mushrooms, it is essential to seek medical advice.
In conclusion, raw enoki mushrooms offer several nutritional benefits, including being low in calories, high in fiber, and rich in B-vitamins, potassium, and vitamin D. They can be a valuable addition to a balanced diet, supporting overall health and well-being. However, it is important to handle and cook enoki mushrooms properly to minimize the risk of foodborne illnesses, and individuals with mushroom allergies should avoid their consumption.