The Most Enticing Health Benefits of Enoki Mushrooms

Mushrooms are an important part of the ecosystem, beneficial as both medicine and food. There are several types of mushrooms, but the one we’ll be talking about today is the enoki mushroom. Recognizable by its almost pure white color, long petite stems and small convex caps, it is traditionally used for soups and sometimes eaten raw or half cooked. But did you know that eating this mushroom can also give you a lot of health benefits? Keep reading this article to learn more!

What are Enoki Mushrooms?

Scientifically known as Fammulina Populicola, other names for the enoki mushroom are Nametake, Velvet Foot, Snow Puff Mushroom, Yuki-motase, Enokidake, Enokitake and Winter Mushroom. It grows naturally on the bases of Enoki or hackberry trees, but it can also grow in persimmon and mulberry trees. Enoki mushrooms are differentiated into two categories: cultivated and wild. Cultivated enoki mushrooms are grown in a carbon dioxide environment and are not exposed to the sun, making them whitish in color. On the other hand, wild enoki mushrooms are extensively exposed to the sun, giving them a dark brown color.

Enoki mushrooms are long, with a thin stalk and a tiny cup on the end. The size of a completely grown enoki mushroom is 10-15 cm long, and the caps can grow from 1-3 cm. The thinness of the mushroom depends on how much oxygen it gets, with more oxygenated ones growing wider and shorter. However, the white, slender enokis are often of better quality. They usually grow in bunches, looking like cute bouquets.

Nutritional Facts of Enoki Mushrooms



% Daily Value

Energy37 Kcal2%
Carbohydrates7.81 grams6%
Protein2.66 grams4.75%
Total Fat0.29 grams1.5%
Dietary Fiber2.7 g7%
Folates48 micrograms12%
Niacin7.032 milligrams44%
Pantothenic acid1.350 milligrams27%
Pyridoxine (B-6)0.100 milligrams8%
Riboflavin0.200 milligrams15%
Thiamin0.225 milligrams19%
Vitamin-D4 IU milligrams1%
Sodium3 milligrams<1%
Potassium359 milligrams7.5%


Calcium0 milligrams<1%
Copper0.107 milligrams12%
Iron1.15 milligrams14%
Magnesium16 milligrams4%
Manganese0.075 milligrams3%
Phosphorus105 milligrams15%
Selenium2.2 micrograms4%
Zinc0.65 milligrams6%

Health Benefits of Enoki Mushrooms

There are many health benefits that an enoki mushroom can offer. It is safe to consume and rich in Vitamin B1, B2, E, fiber, proteins, minerals and antioxidants. The notable health benefits of enoki mushroom are:

  1. Good for the Stomach

The delicious enoki mushroom is known to have a rich dietary fiber content, which is helpful in relieving constipation. Experts highly recommend fiber-rich foods to ensure a smooth digestive process and help your body absorb and dispose of food properly.

  1. Regulates Blood Sugar

One of the best health Benefits of enoki mushrooms is their ability to regulate blood sugar. It is usually rich in dietary fiber, which is essential in managing glucose levels. It slows down the body’s sugar absorption by reducing the effects of glucose levels on insulin. Thus, it works as an important preventive measure against type 2 diabetes.

  1. Immuno Booster

All the nutrients and antioxidants found in enoki mushrooms boost the body’s immune system. It is rich in compounds such as amino acids and minerals like iron, zinc and selenium. These nutrients are important, as they keep the immune cells energized. These compounds also help repair the body from damage caused by exposure to infections and toxins.

  1. Good for Weight Loss

Enoki mushrooms are rich in conjugated linoleic acid, or CLA, which helps with weight loss. It contains low amounts of calories and fat, unlike other CLA sources, like meat. The CLA content of enoki mushrooms helps bust belly fat, as it activates the enzymes that burn visceral fat. Enoki mushrooms also contain chitosan, an active compound that helps burn gut fat. In addition, these mushrooms are capable of making your stomach feel full for longer, preventing the tendency to overeat.

  1. Prevents the Risk of Cancer

Enoki can even be beneficial in preventing cancer. The flammulin compounds found in this mushroom help prevent the development of cancer in the body.

  1. Enhances Memory

The high amounts of amino acids in enoki mushrooms encourage and nurture mental development and memory.

Basing on the above-mentioned health benefits of enoki mushrooms, it is safe to say that they really are an astounding mushroom. If you want to level-up your health, add enoki mushrooms to your diet plan now!


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