Mushrooms, enoki, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Delicate and slender, raw enoki mushrooms offer a mild, slightly fruity flavor and a delightful crisp-chewy texture, perfect for adding an elegant touch to salads or garnishes.
Per 100g reference serving, Mushrooms, enoki, raw provides 37 kcal of energy, 2.66g protein (24% of calories), 7.81g total carbohydrates (70% of calories, including 2.7g dietary fiber and 0.22g sugars), and 0.29g total fat (6% of calories).
Vitamins Profile in Mushrooms, enoki, raw (Per 100g)
Track how Mushrooms, enoki, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin E (Alpha-Tocopherol) | 0.01 mg | 0.1% DV |
| Vitamin K (Phylloquinone) | 0.5 µg | 0.4% DV |
| Vitamin B1 (Thiamin) | 0.225 mg | 18.8% DV |
| Vitamin B2 (Riboflavin) | 0.2 mg | 15.4% DV |
| Vitamin B3 (Niacin) | 7.03 mg | 44% DV |
| Vitamin B5 (Pantothenic Acid) | 1.35 mg | 27% DV |
| Vitamin B6 (Pyridoxine) | 0.1 mg | 5.9% DV |
| Total Folate (Vitamin B9) | 48 µg | 12% DV |
| Folate (Dietary Folate Equivalents) | 48 µg | 12% DV |
| Natural Food Folate | 48 µg | 12% DV |
| Choline | 47.7 mg | 8.7% DV |
| Betaine (Trimethylglycine) | 1.4 mg | 0.6% DV |
Minerals & Electrolytes in Mushrooms, enoki, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.15 mg | 6.4% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 359 mg | 7.6% DV |
| Zinc (Zn) | 0.65 mg | 5.9% DV |
| Selenium (Se) | 2.2 µg | 4% DV |
| Phosphorus (P) | 105 mg | 8.4% DV |
| Copper (Cu) | 0.107 mg | 11.9% DV |
| Manganese (Mn) | 0.075 mg | 3.3% DV |
| Sodium (Na) | 3 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.041 g | 2.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.082 g | 0.6% DV |
| Polyunsaturated Fat (PUFA) | 0.124 g | 0.6% DV |
| Saturated Fat (SFA) | 0.027 g | 0.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.13 g | 4.3% DV |
| Isoleucine (BCAA) | 0.09 g | 6% DV |
| Valine (BCAA) | 0.23 g | 12.8% DV |
| Lysine | 0.13 g | 6.2% DV |
| Methionine | 0.03 g | 3% DV |
| Tryptophan | 0.04 g | 10% DV |
| Phenylalanine | 0.15 g | 10% DV |
| Threonine | 0.11 g | 10% DV |
| Histidine | 0.07 g | 8.8% DV |
| Glycine | 0.11 g | 3.7% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Mushrooms, enoki, raw contains 37 calories (kcal), 2.66g of protein, 7.81g of carbohydrates (2.7g fiber, 0.22g total sugars), and 0.29g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Mushrooms, enoki, raw has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -2.77 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Mushrooms, enoki, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Mushrooms, enoki, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.