Fresh Enoki Mushrooms
Long, bright-white strands ending in tiny round caps like sewing pins; prized for their unique crunch and very light, fruity flavour, and an essential star of Asian hot-pot soups.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Drop a handful of enoki into a hot bowl of soup one minute before eating; the crunch makes the meal more enjoyable and makes you chew slowly, so you feel full sooner.
Best preparation methods
Cut off the tangled root base and rinse gently; don’t cook it for more than two minutes or it turns rubbery and loses its much-loved crunch.
Important Nutritional Note
The glycemic index does not apply because it contains so little starch, and its glycemic load is negligible; it is very rich in insoluble fibre that sweeps the gut and prevents constipation without raising blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 37 kcal | 29.6 kcal |
| Protein | 2.7 g | 2.2 g |
| Carbohydrate | 7.8 g | 6.2 g |
| Available carbohydrate | 5.1 g | 4.1 g |
| Fat | 0.3 g | 0.2 g |
| Dietary fibre | 2.7 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 37 kcal per 100 g, ranking 42 of 61 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is enoki good for weight loss?
Ideal for a diet: an 80 g portion has only 30 kcal and gives a great feeling of fullness.
Can enoki be eaten raw in salads?
It is always better to steam it or put it in hot water for a minute, to kill any surface bacteria and make its fibre easier to digest.
What is the nutritional value of an 80 g portion?
It gives you 30 kcal, 2.2 g protein, 2.2 g fibre and 4 g available (net) carbohydrate.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.