Enoki Mushroom Nutrition Calculator — Calories & Nutrition per Serving

Enoki mushrooms (FDC 169382) deliver 7.03mg niacin per 100g (44% DV) — the highest niacin concentration among common mushrooms, exceeding oyster (4.96mg), portobello (4.5mg), and cremini (3.8mg). At 37 calories per 100g, enoki's niacin-to-calorie efficiency is extraordinary: 0.19mg per calorie, which surpasses even chicken breast (0.054mg/kcal) by more than 3.5x ^[1].

The overall profile includes 2.66g protein, 0.29g fat, and 7.81g carbohydrates per 100g. The fiber at 2.7g (10% DV) is high for a mushroom — comparable to shiitake (2.5g) and oyster (2.3g), and 4.5x more than cremini (0.6g). The thin, noodle-like strands of enoki concentrate these nutrients in a form that adds texture without significant calorie burden ^[1].

Potassium at 359mg per 100g (8% DV) and phosphorus at 105mg (8% DV) round out the mineral profile. Half a standard enoki package (~100g) provides nearly half a day's niacin at the caloric cost of a single cracker. For people logging B-vitamin intake, enoki is one of the most niacin-efficient foods in any category ^[1].

Enoki mushrooms contain just 0.22g sugars per 100g — essentially negligible. For comparison: cremini has 1.72g, portobello has 2.5g, oyster has 1.11g, and even white button has 1.98g. Enoki stands out as the lowest-sugar common mushroom by a significant margin ^[1].

The low sugar content is partly explained by enoki's growing conditions. Cultivated enoki are grown in cool temperatures (4-8°C) in CO₂-enriched, dark environments — conditions that suppress sugar production and promote the long, thin stem growth characteristic of commercial enoki. Wild enoki (*Flammulina velutipes*) look quite different, with shorter stems, darker caps, and potentially slightly higher sugar content ^[2].

For carb-aware or sugar-tracking diets, enoki's 7.81g total carbohydrates break down into 2.7g fiber, 0.22g sugar, and approximately 4.9g complex carbohydrates (primarily chitin and beta-glucans in the cell walls). The effective digestible carbohydrate load is modest, making enoki one of the lowest-impact mushrooms from a carbohydrate perspective ^[1][2].

Hot pot and shabu-shabu are the most common ways to eat enoki globally — the mushrooms are dropped into simmering broth and cooked for 30-60 seconds. This brief blanching reduces the enoki's per-100g calories to approximately 34 kcal as some water-soluble nutrients leach into the broth: potassium drops ~22% (to ~280mg), niacin drops ~22% (to ~5.5mg), and folate drops ~27% (to ~35mcg) ^[1].

The good news: if you drink the broth, most leached nutrients are recovered. In hot pot dining, the broth is typically consumed or used as the base for a finishing course (rice or noodles cooked in the enriched broth). For logging, track the enoki portion at the 'in soup' values and note that broth-drinking recovers much of the potassium and B-vitamins ^[1].

In miso soup and ramen, enoki is added near the end of cooking. At 30-50g per bowl, enoki contributes 11-17 calories and 2.1-3.5mg niacin (13-22% DV) to the soup. The thin strands heat through quickly, retaining more nutrients than larger mushroom pieces that require longer cooking. For meal logging, enoki is one of the lowest-calorie noodle-like additions to a broth ^[1].

Enoki provides four B-vitamins above 10% DV per 100g: niacin (7.03mg, 44% DV), pantothenic acid (~1.35mg, 27% DV), thiamine (0.225mg, 19% DV), and riboflavin (0.20mg, 15% DV). This four-vitamin cluster at 37 calories makes enoki the broadest B-vitamin source among common mushrooms on a per-calorie basis ^[1].

Thiamine at 0.225mg (19% DV) is particularly notable — higher than oyster (0.125mg), cremini (0.095mg), and portobello (0.06mg). Thiamine is water-soluble and depleted by cooking in water, so raw or briefly stir-fried enoki preserves the most thiamine. In hot pot, some thiamine leaches into the broth ^[1].

Choline at 48mg per 100g matches oyster mushroom's level and significantly exceeds cremini (21mg) and portobello (21.2mg). While choline doesn't have a DV on food labels, the adequate intake is 550mg/day. A full enoki package (~200g) provides 96mg choline (17% AI) — a meaningful contribution from a food most people add as a texture element rather than a nutrition target ^[1].

Enoki leads common mushrooms in folate at 48mcg per 100g (12% DV): oyster has 38mcg, portobello has 28mcg, cremini has 25mcg, and button has 17mcg. A full package of enoki (~200g) delivers 96mcg folate (24% DV) — equivalent to a half-cup of cooked spinach — at just 74 calories ^[1].

Iron at 1.15mg per 100g (6% DV) pairs with the folate — both nutrients are tracked together in nutrition research related to cell division. Among mushrooms, only oyster (1.33mg) has slightly more iron. A 200g package provides 2.3mg iron (13% DV) alongside the folate, making enoki a relevant plant-based dual-source of both nutrients ^[1].

For pregnancy nutrition tracking (where folate needs increase to 600mcg DFE/day), enoki represents a convenient supplementary source. A 100g serving provides 8% of the increased requirement. Combined with other folate-rich foods (leafy greens, beans), enoki adds to the daily total while contributing minimal calories and virtually no sugar ^[1][3].