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Enoki Mushroom

Vegetable

Enoki Mushroom

A slender, mild-flavored mushroom commonly used in Asian soups, known for high fiber and low calories.

Enoki mushrooms are long, thin, white-fleshed fungi with small caps, commonly used in Asian cuisine. They grow in clusters and are prized for their mild, slightly fruity flavor and crisp texture, making them a popular addition to soups, hot pots, and stir-fries.

high-volume low-calorie fungi

Typical serving · 100g

Common varieties · white enoki, brown enoki, wild enoki, cultivated enoki

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Enoki mushrooms are composed mostly of water and provide very few calories. They contain chitin and beta-glucans in their cell walls, which slow digestion, promote satiety, and support gut microbiome health. Their macronutrient profile is minimal, with low protein and negligible fat, making them a structural and fiber-rich food rather than an energy source.

Varieties: white enoki · brown enoki · wild enoki · cultivated enoki

#enokimushroom#lowcalorie#guthealth#asiancuisine#lowglycemic#highvolumefood#betaglucans#listeriarisk#hotpot#lowcarbvegetable

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

37kcal

Density 0.37 kcal/g

Protein

2.7g

Carbs

7.8g

Fat

0.3g

Fiber

2.5g

Sugar

0.3 g

Sodium

3 mg

Potassium

350 mg

Glycemic index

15

Glycemic load

1

Water content

90%

Standout compounds

Nutrient highlights

  • Beta-glucans

    moderate

    Supports immune system modulation and acts as a prebiotic for gut bacteria.

  • Dietary Fiber

    moderate

    Promotes satiety and slows carbohydrate digestion for better blood sugar control.

  • Potassium

    low

    Helps regulate blood pressure and fluid balance.

  • B Vitamins

    low

    Supports cellular energy production and nervous system health.

Wellness map

Health scores & processing

Weight loss
95
Satiety
80
Blood sugar
95
Gut health
85
Heart health
80
Fitness
60
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh enoki mushrooms are whole, unrefined agricultural products with no added ingredients.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Raw enoki mushrooms have been linked to severe Listeria outbreaks. They absorb heavy metals from their growing substrate, though this is typically within safe limits. Thorough cooking eliminates bacterial risks.

75safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • Listeria monocytogenes
  • soil-borne pathogens
  • heavy metals from substrate

Safer choices

Locally grown enoki mushrooms from reputable suppliers with strict food safety audits.

Prep tips

Always cook enoki mushrooms thoroughly to an internal temperature of at least 165F (74C) to kill potential Listeria. Rinse briefly under cold water and trim the root base before cooking.

Repeated recalls of raw enoki mushrooms due to Listeria outbreaks, primarily linked to imported products.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density and high water content allow large portion sizes with minimal calories, promoting fullness without caloric excess.

  2. Blood sugar

    Very low glycemic index and load. The fiber content slows glucose absorption, making it highly suitable for blood sugar management.

  3. Fitness & energy

    Not a significant source of macronutrients for exercise fuel. Best used to add volume and crunch to post-workout meals without adding heavy calories.

  4. Gut health

    Contains beta-glucans and chitin that act as prebiotics, feeding beneficial gut bacteria and supporting healthy digestion and bowel regularity.

  5. Processing quality

    A whole, unprocessed food with no additives, preservatives, or artificial ingredients when purchased fresh.

  6. Food safety

    Must be cooked before consumption due to well-documented Listeria contamination risks associated with raw enoki mushrooms.

  7. Common mistakes

    Eating them raw as a salad topping or garnish, which bypasses the critical step of killing potential foodborne pathogens.

  8. Best preparation

    Simmering in soups, adding to hot pots at the table, or stir-frying thoroughly until the stems are tender and fully cooked.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Hot pot addition

    Their quick cooking time and ability to absorb broths make them a staple for Asian hot pots.

  • High-volume low-calorie eating

    Add large portions to soups and stir-fries to bulk up meals without significantly increasing calories.

  • Gut-friendly side dish

    Sautéed with a little garlic and soy sauce as a prebiotic-rich side dish.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and carbohydrates
  • High water and fiber content promotes fullness
  • Contains immune-supporting beta-glucans
  • Adds significant volume to meals
  • Unprocessed whole food

Trade-offs

  • Must be cooked thoroughly due to Listeria risk
  • Very low in protein and dietary fat
  • Mild flavor can be easily overpowered
  • Short shelf life and spoil quickly
  • Can absorb heavy metals from growing substrates

Fit check

Who is it for?

Great match

  • weight loss
  • volume eating
  • blood sugar management
  • keto diets
  • gut health

Consider alternatives

  • raw food diets
  • muscle building
  • high-calorie bulking
  • quick energy needs

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS85% alike
    Shiitake Mushroom

    Compare with

    Shiitake Mushroom

    Shiitake offers richer umami flavor and more dietary fiber, while enoki provides fewer calories and a crispier texture.

    Enoki mushrooms are lower in calories and better for weight loss, while shiitake mushrooms provide more fiber and a meatier texture for satiety.

    Enoki Mushroom vs Shiitake Mushroom
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS80% alike
    Oyster Mushroom

    Compare with

    Oyster Mushroom

    Oyster mushrooms are larger and higher in protein, whereas enoki is lower in calories and carbohydrates.

    Enoki mushrooms are lower in carbs and calories for strict dieting, while oyster mushrooms offer more protein and a heartier bite.

    Enoki Mushroom vs Oyster Mushroom
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS75% alike
    Button Mushroom

    Compare with

    Button Mushroom

    Button mushrooms are more versatile and higher in selenium, while enoki is lower in calories and better for soups.

    Enoki mushrooms contain fewer calories than button mushrooms, but button mushrooms offer more protein and selenium for general nutrition.

    Enoki Mushroom vs Button Mushroom
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS70% alike
    Bean Sprouts

    Compare with

    Bean Sprouts

    Bean sprouts have slightly more protein and vitamin C, while enoki provides more unique fungal beta-glucans.

    Enoki mushrooms are slightly lower in calories and carbs, while bean sprouts offer a bit more protein and a fresher crunch.

    Enoki Mushroom vs Bean Sprouts
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS65% alike
    Bok Choy

    Compare with

    Bok Choy

    Bok choy is rich in vitamins A and C, whereas enoki provides more fiber and beta-glucans.

    Enoki mushrooms offer more fiber for gut health, while bok choy provides significantly more vitamins A and C for immune support.

    Enoki Mushroom vs Bok Choy
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS60% alike
    Tofu

    Compare with

    Tofu

    Tofu is a high-protein staple, while enoki is a high-volume, near-zero-calorie food.

    Tofu provides essential protein and healthy fats for fitness, while enoki mushrooms act as a low-calorie filler for weight loss.

    Enoki Mushroom vs Tofu
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS55% alike
    Portobello Mushroom

    Compare with

    Portobello Mushroom

    Portobello is a meaty, high-protein substitute, while enoki is a light, low-calorie garnish.

    Portobello mushrooms are better for satiety and as a meat substitute, whereas enoki mushrooms are far lower in calories for weight loss.

    Enoki Mushroom vs Portobello Mushroom
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS50% alike
    Celery

    Compare with

    Celery

    Celery is a raw crunchy vegetable, while enoki is a cooked fungi with more fiber per gram.

    Both are extremely low in calories, but enoki mushrooms offer more fiber and beta-glucans, while celery is safe to eat raw for snacking.

    Enoki Mushroom vs Celery
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS45% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini is a versatile squash high in vitamin C, while enoki is a fiber-rich fungus.

    Enoki mushrooms are lower in calories and carbs, but zucchini offers more vitamins and versatility as a raw or cooked ingredient.

    Enoki Mushroom vs Zucchini
  • Enoki Mushroom

    This food

    Enoki Mushroom

    VS80% alike
    Maitake Mushroom

    Compare with

    Maitake Mushroom

    Maitake has a stronger flavor and higher concentration of beta-glucans, while enoki is lower in calories.

    Maitake mushrooms provide more immune-supporting beta-glucans and satiety, while enoki mushrooms are lower in calories for strict weight loss.

    Enoki Mushroom vs Maitake Mushroom

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are enoki mushrooms good for weight loss?

    Yes, enoki mushrooms are excellent for weight loss. They are very low in calories and high in water and fiber, which helps you feel full without consuming excess energy.

  • Can you eat enoki mushrooms raw?

    No, you should never eat enoki mushrooms raw. They have been linked to severe Listeria outbreaks. Always cook them thoroughly to an internal temperature of 165F to ensure safety.

  • Are enoki mushrooms good for diabetics?

    Yes, enoki mushrooms are highly suitable for diabetics. They have a very low glycemic index and contain fiber that helps stabilize blood sugar levels without causing spikes.

  • How many calories are in enoki mushrooms?

    There are only about 37 calories in 100 grams of enoki mushrooms, making them one of the lowest-calorie mushrooms available.

  • Do enoki mushrooms have health benefits?

    Yes, they contain beta-glucans that support immune function and gut health, while their low calorie and carb profiles make them ideal for weight management and blood sugar control.

  • Are enoki mushrooms keto-friendly?

    Yes, enoki mushrooms are keto-friendly. With only about 5.3 grams of net carbs per 100 grams, they easily fit into a low-carb or ketogenic diet.

  • Why do enoki mushrooms get recalled?

    Enoki mushrooms are often recalled due to potential Listeria monocytogenes contamination, which can occur during growing or packaging, particularly in imported varieties.

  • What is the best way to cook enoki mushrooms?

    The best ways to cook enoki mushrooms are simmering them in soups or hot pots, or stir-frying them. Ensure they are cooked thoroughly until tender to eliminate any food safety risks.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

90

Nutrition data

90

Health analysis

95

Food safety

85

Comparisons