Enoki Mushrooms: Delicate, Low-Calorie Mushrooms Rich in Fiber and B Vitamins
Enoki are slender, crunchy mushrooms prized in Asian cuisine. They’re low in calories and provide fiber, B vitamins, and immune-supporting beta-glucans.
What are Enoki Mushrooms?
Enoki (*Flammulina velutipes*) are **long, thin, white mushrooms** with tiny caps and a mild, slightly sweet flavor. Popular in Japanese, Korean, and Chinese dishes, they cook in minutes and add a pleasant crunch.
Nutritional Value (per 100 g, raw)
- **Calories:** ~37 kcal
- **Carbohydrates:** ~7.8 g
- **Protein:** ~2.7 g
- **Fiber:** ~2.5 g
- **Fat:** ~0.3 g
- **B vitamins:** niacin (B3), pantothenic acid (B5)
- **Minerals:** potassium, phosphorus, copper
- **Bioactives:** **beta-glucans**, phenolic antioxidants
Health Benefits
- **Supports immunity**: beta-glucans and antioxidants.
- **Gut health**: fiber feeds beneficial bacteria.
- **Weight-friendly**: very **low calorie** and satisfying texture.
- **Metabolism & energy**: B vitamins aid energy production.
Potential Drawbacks
- **Always cook** enoki thoroughly; raw mushrooms can carry microbes.
- **Canned/jarred** varieties may be high in **sodium**.
- **Purines** present — those with **gout** should moderate intake.
- Possible **mushroom allergy** in sensitive individuals.
Culinary Uses
- Add to **ramen, miso soup, hot pot, stir-fries**.
- **Sauté or blanch** 1–2 minutes; keep the crunch.
- Great in **salads** when lightly wilted; pair with **soy, sesame oil, garlic, chili**.
- Trim root base, separate clusters, **rinse and pat dry**.
Summary
Delicate and quick-cooking, enoki mushrooms bring crunch, light sweetness, and functional nutrients to everyday dishes.
- 1. Enoki Mushrooms
nježne bijele gljive s dugim tankim stapkama; niskokalorične, izvor vlakana, B vitamina i beta-glukana