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Snow Fungus

Fungi / Vegetables

Snow Fungus

A low-calorie, gelatinous edible mushroom known for its hydrating polysaccharides and high water content.

A white, gelatinous edible fungus widely used in Asian cuisine and traditional medicine, prized for its texture and hydrating polysaccharides.

low-calorie functional fungus

Typical serving · 100g

Common varieties · white snow fungus, yellow snow fungus, wild snow fungus, cultivated snow fungus

80health

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

Snow fungus is primarily composed of water and indigestible polysaccharides, resulting in slow digestion, low caloric density, and moderate satiety. Its macronutrient profile is negligible, but its bioactive compounds, particularly tremella polysaccharides, act as prebiotics and retain significant water.

Varieties: white snow fungus · yellow snow fungus · wild snow fungus · cultivated snow fungus

#snowfungus#tremella#lowcaloriemushroom#guthealth#prebiotic#lowglycemic#asiansoup#medicinalmushroom#weightlossfood#plantbased

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

60kcal

Density 0.60 kcal/g

Protein

1.5g

Carbs

7.5g

Fat

0.2g

Fiber

1.8g

Sugar

0.5 g

Sodium

8 mg

Potassium

100 mg

Glycemic index

15

Glycemic load

1

Water content

90%

Standout compounds

Nutrient highlights

  • Tremella Polysaccharides

    high

    Acts as a prebiotic to support gut bacteria and retains moisture in tissues

  • Dietary Fiber

    moderate

    Slows digestion and promotes satiety

  • Vitamin D

    moderate

    Supports bone health and immune function (especially if UV-exposed during growth)

Wellness map

Health scores & processing

Weight loss
90
Satiety
75
Blood sugar
95
Gut health
85
Heart health
70
Fitness
40
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh snow fungus is unprocessed. Dried snow fungus undergoes dehydration only, which does not alter its fundamental nutritional structure.

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 densitymoderate
  • Fitness fuelpoor
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Commercially cultivated snow fungus is generally safe. Wild-foraged varieties may accumulate heavy metals from their growing environment, so sourcing from reputable suppliers is recommended.

90safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationlow

Watch for

  • heavy metals (if wild-foraged)

Safer choices

Organic or commercially cultivated dried snow fungus

Prep tips

If using dried, soak thoroughly in water to rehydrate and rinse to remove any residual debris or dust before cooking.

Minimal regulatory concerns for commercially cultivated varieties; wild-foraged versions may carry environmental pollutant risks.

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 promote physical fullness without excess calories.

  2. Blood sugar

    Negligible impact on blood sugar due to low carbohydrate and high fiber content, making it safe for glucose management.

  3. Fitness & energy

    Not a meaningful source of fuel or protein for athletic performance, though it can add volume to post-workout meals.

  4. Gut health

    Rich in soluble fiber and tremella polysaccharides that act as prebiotics, supporting the growth of beneficial gut bacteria.

  5. Processing quality

    Typically consumed fresh or dried without additives, maintaining its whole-food integrity.

  6. Food safety

    Safe when commercially cultivated; wild varieties require caution regarding heavy metal accumulation.

  7. Common mistakes

    Adding excessive sugar when preparing it in traditional sweet soups, which negates its low-calorie advantage.

  8. Best preparation

    Simmered in savory broths or lightly sweetened soups; avoid deep-frying or coating in heavy sauces.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Volume eating for weight loss

    Adds bulk and texture to soups with minimal calories to increase satiety.

  • Gut microbiome support

    Provides prebiotic polysaccharides to nourish beneficial intestinal bacteria.

  • Low-glycemic dessert base

    Creates satisfying sweet soups when paired with low-calorie sweeteners like monk fruit.

Balance sheet

Pros & cons

Upsides

  • Very low calorie and carbohydrate content
  • High water content promotes physical satiety
  • Rich in prebiotic polysaccharides for gut health
  • Minimal processing when bought fresh or dried
  • Neutral flavor absorbs seasonings well

Trade-offs

  • Very low in protein and essential fats
  • Requires lengthy soaking if purchased dried
  • Often prepared with high amounts of added sugar in traditional desserts
  • Gelatinous texture may be unappealing to some

Fit check

Who is it for?

Great match

  • low-calorie volume eating
  • blood sugar management
  • gut microbiome support
  • plant-based soup bases

Consider alternatives

  • high-protein diets
  • post-workout muscle recovery
  • those who dislike gelatinous textures

Side by side

How it compares

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

  • Snow Fungus

    This food

    Snow Fungus

    VS85% alike
    Wood Ear Mushroom

    Compare with

    Wood Ear Mushroom

    Wood ear is crunchier and slightly lower in calories, while snow fungus is softer and known for its hydrating properties.

    Wood ear mushroom is slightly lower in calories and crunchier, while snow fungus offers more volume and unique hydrating polysaccharides.

    Snow Fungus vs Wood Ear Mushroom
  • Snow Fungus

    This food

    Snow Fungus

    VS70% alike
    Shiitake Mushroom

    Compare with

    Shiitake Mushroom

    Shiitake offers more protein and B vitamins, while snow fungus provides more unique prebiotics and fewer calories.

    Shiitake mushrooms provide more protein and nutrients for energy, while snow fungus is lower in calories and better for volume eating.

    Snow Fungus vs Shiitake Mushroom
  • Snow Fungus

    This food

    Snow Fungus

    VS65% alike
    Bird's Nest

    Compare with

    Bird's Nest

    Bird's nest is significantly more expensive and higher in protein, while snow fungus is an affordable alternative with similar texture.

    Bird's nest offers more protein and unique amino acids, but snow fungus provides a similar texture and hydrating benefits at a fraction of the cost.

    Snow Fungus vs Bird's Nest
  • Snow Fungus

    This food

    Snow Fungus

    VS80% alike
    Konjac

    Compare with

    Konjac

    Konjac is almost entirely fiber and zero digestible carbs, making it slightly better for strict keto, while snow fungus offers more trace nutrients.

    Konjac is lower in calories and higher in fiber for strict dieting, while snow fungus offers a more natural whole-food profile with trace nutrients.

    Snow Fungus vs Konjac
  • Snow Fungus

    This food

    Snow Fungus

    VS60% alike
    Agar-Agar

    Compare with

    Agar-Agar

    Agar is derived from seaweed and has virtually zero calories, whereas snow fungus contains minimal calories and beneficial polysaccharides.

    Agar-agar is lower in calories and purely fiber, while snow fungus provides a softer gelatinous texture and unique prebiotic compounds.

    Snow Fungus vs Agar-Agar
  • Snow Fungus

    This food

    Snow Fungus

    VS50% alike
    Tofu

    Compare with

    Tofu

    Tofu provides substantial protein and fat, whereas snow fungus is mostly water and carbs with negligible protein.

    Tofu is much higher in protein and better for muscle maintenance, while snow fungus is strictly a low-calorie volume food.

    Snow Fungus vs Tofu
  • Snow Fungus

    This food

    Snow Fungus

    VS30% alike
    White Rice

    Compare with

    White Rice

    Rice is a dense carbohydrate source, while snow fungus is a low-calorie, low-glycemic volume food.

    White rice provides rapid energy for athletes but spikes blood sugar, whereas snow fungus adds meal volume without calories or glycemic impact.

    Snow Fungus vs White Rice
  • Snow Fungus

    This food

    Snow Fungus

    VS55% alike
    Chia Seeds

    Compare with

    Chia Seeds

    Chia seeds offer omega-3s and dense fiber, while snow fungus offers water volume and fewer calories.

    Chia seeds provide healthy fats and dense nutrients, while snow fungus is strictly a low-calorie, high-volume food for weight loss.

    Snow Fungus vs Chia Seeds
  • Snow Fungus

    This food

    Snow Fungus

    VS75% alike
    Oyster Mushroom

    Compare with

    Oyster Mushroom

    Oyster mushrooms are higher in protein and have a meaty texture, while snow fungus is gelatinous and lower in calories.

    Oyster mushrooms are better for protein and a meaty bite, while snow fungus is better for low-calorie volume and gut-friendly prebiotics.

    Snow Fungus vs Oyster Mushroom
  • Snow Fungus

    This food

    Snow Fungus

    VS60% alike
    Gelatin

    Compare with

    Gelatin

    Gelatin provides animal protein and collagen, while snow fungus provides plant-based prebiotics with a similar texture.

    Gelatin offers collagen and protein for joint and muscle support, while snow fungus is a plant-based alternative focused on gut health and hydration.

    Snow Fungus vs Gelatin

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is snow fungus good for weight loss?

    Yes, its high water content and extremely low calorie count make it excellent for adding volume to meals without adding excess calories.

  • Can diabetics eat snow fungus?

    Yes, it has a very low glycemic index and negligible impact on blood sugar, making it a safe food for glucose management.

  • Does snow fungus hydrate skin?

    Its polysaccharides can improve skin moisture retention when consumed or applied topically, though internal effects are gradual and subtle.

  • How many calories are in snow fungus?

    There are roughly 60 calories per 100 grams of fresh or rehydrated snow fungus.

  • Is dried snow fungus as healthy as fresh?

    Yes, drying only removes water; the nutritional profile and bioactive polysaccharides remain intact upon rehydration.

  • What is the difference between snow fungus and wood ear mushroom?

    Snow fungus is white and gelatinous with hydrating properties, while wood ear is darker, crunchier, and known for its cardiovascular benefits.

  • How do you prepare dried snow fungus?

    Soak it in cold water for 1-2 hours until it expands and becomes gelatinous, then trim the hard yellow base and simmer it in soups.

Transparency

Data confidence

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

85

Nutrition data

80

Health analysis

90

Food safety

85

Comparisons