Emma Wilson
Enoki mushrooms, also known as enokitake, golden needle mushrooms, or lily mushrooms, are a variety of mushrooms that grow in clusters of long, thin stems. They are a staple in East Asian cuisine and are known for their delicate texture and earthy flavour. With a shape resembling noodles, they are commonly used in soups and other dishes as a low-carb alternative. In terms of nutritional value, enoki mushrooms are low in calories and provide a modest amount of carbohydrates, ranging from 5.1 to 7.8 grams of total carbs per cup. They also contain small amounts of fat and protein, along with beneficial nutrients such as B vitamins, potassium, and phosphorus. While they are considered a low-carb food, those following a strict ketogenic diet should exercise portion control to maintain their desired carbohydrate intake.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 5.1g-5.2g per cup (2.8g-3g net carbs) or 7.8g per 100g |
| Fat content | 0.2g-0.29g per cup or per 100g |
| Protein content | 1.7g-2.7g per cup or per 100g |
| Calories | 24-37 per cup or per 100g |
| Fiber content | 2.7g-2.94g per 100g |
| Micronutrients | Potassium, Magnesium, Calcium, Iron, Phosphorus, B-6, Thiamin, Riboflavin, Niacin, Copper, Zinc, Manganese |
| Culinary uses | Added to curries, stews, soups, stir-fries, meat and fish dishes |
| Health benefits | Contains ergothioneine and proflamin, which may protect against oxidative stress and free radical damage |
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What You'll Learn
Enoki mushrooms are low-carb, but not carb-free
Enoki mushrooms are a type of mushroom that grows in groups of long stems, with a thin, string-like shape and noodle-like texture. They are a staple of East Asian cuisine and offer a range of health benefits. Enoki mushrooms are a good source of potassium, calcium, magnesium, and vitamins B-6, Thiamin, Riboflavin, and Niacin. They also contain iron, copper, zinc, phosphorus, and manganese.
While enoki mushrooms are low in calories and provide only small amounts of carbohydrates, they are not entirely carb-free. One cup of raw enoki mushrooms contains 5.1g of total carbohydrates, 2.8g of net carbs, 0.2g of fat, 1.7g of protein, and 24 calories. When it comes to including them in a keto diet, moderation and controlled intake are crucial. A 50g portion of enoki mushrooms in a stir-fry, for example, would contribute about 2.6g of net carbs to the meal, which is a significant portion of your daily carb allowance if you're aiming for a strict ketogenic diet.
Enoki mushrooms can be a great low-carb alternative to noodles in soups, curries, stews, and stir-fries. They absorb flavors exceptionally well and can be fried in bacon fat, lard, or high-heat oil for a delicious addition to any meal.
In summary, while enoki mushrooms are low-carb, they still contain a moderate amount of carbohydrates. Therefore, they can be included in a low-carb or keto diet in moderation and with careful consideration of portion sizes.
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Enoki mushrooms are keto-friendly, but require portion control
Enoki mushrooms are a recognised low-carb food, with a carbohydrate content of 5.2g per 100g. They are a popular ingredient in keto diets, providing a good source of potassium, protein, calcium, magnesium, and vitamins B-6, Thiamin, Riboflavin, and Niacin. They also contain iron and trace elements such as copper, zinc, phosphorus, and manganese.
However, while enoki mushrooms are a healthy and delicious addition to any keto meal plan, they must be consumed in moderation. A single cup of raw enoki mushrooms contains 5.1g of total carbs, 2.8g of net carbs, 0.2g of fat, 1.7g of protein, and 24 calories. A 50g portion of these mushrooms in a stir-fry, for example, would contribute 2.6g of net carbs, which is over 10% of your daily allowance if you're aiming for below 20g of net carbs per day.
It is important to be mindful of the macronutrient content of enoki mushrooms and to strategically include them in your diet while adhering to your daily carbohydrate allowance. They are a versatile ingredient that can be boiled, fried, or baked, and they pair well with meat, fish, and oven-baked dishes.
In summary, enoki mushrooms are keto-friendly, but their impact on your overall carbohydrate intake should not be overlooked. Portion control is essential to ensure that you do not exceed your desired carb limit and to maintain ketosis effectively.
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Enoki mushrooms are a good source of micronutrients
Enoki mushrooms are an East Asian fungus that has long been valued for its health benefits and delicious flavour. They are low in calories and provide small amounts of carbohydrates, fats, and proteins. Enoki mushrooms are an excellent source of micronutrients, including essential minerals and vitamins.
A 100g serving of Enoki mushrooms contains approximately 5.2g of net carbohydrates, 2.94g of fibre, 0.24g of total fats, and 2.42g of protein. They are a significant source of potassium, providing 402.3mg, which is important for supporting heart and muscle function. Enoki mushrooms also contain smaller amounts of magnesium, calcium, and vitamins like B-6, Thiamin, Riboflavin, and Niacin. These vitamins aid in energy production and support optimal brain function.
Enoki mushrooms also provide some iron, which is key to healthy red blood cell function, and trace elements such as copper, zinc, phosphorus, and manganese. The phosphorus content in Enoki mushrooms is also notable, as it is an essential mineral that plays a crucial role in energy production and the structure of our bodies' cells and tissues.
In addition to their micronutrient content, Enoki mushrooms offer further benefits due to the biologically active chemical compounds they contain, such as ergothioneine and proflamin. Ergothioneine is an amino acid with substantial antioxidant efficacy, helping to protect against oxidative stress and free radical damage.
When it comes to cooking, Enoki mushrooms are very versatile. They can be boiled, fried, or added directly to curries, stews, and soups. Their thin, string-like shape and texture resemble noodles, making them a popular low-carb substitute in Asian dishes.
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Enoki mushrooms are versatile and can be cooked in various ways
Sautéing
One simple way to cook Enoki mushrooms is to sauté them in butter or oil with a pinch of salt and pepper. Heat oil in a cast-iron skillet over medium heat. Add the mushrooms and turn frequently, cooking for about 2 to 3 minutes. You can also add sauces like teriyaki and soy sauce and cook for another 30 seconds over low heat.
Baking
You can bake Enoki mushrooms in the oven. Place them in a foil packet with your favorite sauce and bake at 400 degrees Fahrenheit for 15 minutes.
Stir-frying
Stir-frying is a great way to cook Enoki mushrooms, especially if you want to incorporate them into a heartier dish. You can cook the mushrooms quickly over high heat with other flavorful ingredients like garlic, ginger, and soy sauce. Enoki mushrooms add a delightful crunch and umami flavor to stir-fries.
Tempura-style
You can also fry Enoki mushrooms tempura-style. This involves dipping the mushrooms in a light batter and frying them until crispy.
It is important to note that Enoki mushrooms should be cooked gently and quickly to preserve their delicate flavor and texture. They are a versatile ingredient that can be added to soups, stews, ramen, and even used as a filling for sushi or dumplings.
In terms of nutrition, Enoki mushrooms are a good source of fiber, antioxidants, and B vitamins. They have a moderate carbohydrate content, with 5.2 grams of net carbs per 100 grams of mushrooms. This makes them a potentially keto-friendly food when consumed in moderation and aligned with daily carbohydrate allowances.
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Enoki mushrooms are an East Asian fungus with health benefits
Enoki mushrooms, also known as enokitake, winter mushrooms, velvet shank, or golden needle mushrooms, are an East Asian fungus with a long history of use in traditional Chinese medicine. They are primarily grown in China, Korea, Japan, and Vietnam, where they are a regular part of the diet. Enoki mushrooms are a type of edible fungus with a mild, fruity, and umami flavor and a crunchy texture. They are highly nutritious, packing various vitamins, minerals, and dietary fibers into each serving.
Enoki mushrooms are particularly high in niacin, a type of vitamin B that helps regulate cholesterol and promote brain health. They also contain thiamine, riboflavin, pantothenic acid, vitamin B6, folate, choline, vitamin D, vitamin E, and vitamin K. Additionally, enoki mushrooms are a good source of potassium, magnesium, calcium, and iron, as well as trace elements such as copper, zinc, phosphorus, and manganese.
The health benefits of enoki mushrooms include immune-boosting and anti-cancer properties, as well as improved heart health and brain function. Animal and test-tube studies suggest that enoki mushrooms could improve learning and memory by altering levels of certain antioxidants and neurotransmitters. They are also rich in antioxidants, which can help to reduce oxidative damage and protect against chronic health conditions such as cancer and diabetes.
Enoki mushrooms are low in calories and provide only small amounts of carbs, fat, and protein. They contain approximately 5.2g of net carbohydrates per 100g, which is considered moderate. When consumed in moderation, enoki mushrooms can be part of a low-carb or keto diet. However, excessive consumption without strict portion control can potentially break ketosis.
Enoki mushrooms are versatile and can be used in various dishes. They are commonly used in soups, stir-fries, salads, stews, and curries. They can be lightly cooked in oil to preserve their flavor and texture, or they can be boiled, fried, or baked.
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Frequently asked questions
Enoki mushrooms are considered a low-carb food compared to other mushroom varieties. They contain 5.2g of net carbs per 100g, or 2.8g per cup.
Yes, enoki mushrooms can be included in a keto diet, but in moderation. A 50g portion of enoki mushrooms, for example, would contribute 2.6g of net carbs to your meal, which is over 10% of your daily allowance if you're aiming for below 20g of net carbs per day.
Enoki mushrooms are a good source of potassium, which may support heart and muscle function. They also contain other micronutrients such as magnesium, calcium, iron, and vitamins B-6, Thiamin, Riboflavin, and Niacin. Additionally, they contain biologically active chemical compounds such as ergothioneine and proflamin, which have antioxidant properties and can help protect against oxidative stress and free radical damage.
Enoki mushrooms can be baked, boiled, or fried. First, cut away the bottom quarter and separate the mushrooms from each other. They only need 3-4 minutes of boiling to become tender, and they absorb the flavors of the dish. They are commonly used in soups, curries, stews, and stir-fries.
Enoki mushrooms, also known as enokitake, golden needle mushrooms, or lily mushrooms, are an East Asian variety of fungi. They are a regular part of the diet in China, Japan, Korea, and Vietnam and are often used in soups due to their thin, string-like shape that resembles noodles.
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