The Health Benefits of Enoki Mushrooms

July 14, 2025 | by EVERSIO WELLNESS

Enoki mushrooms, also known as the Golden Needle mushroom, are a popular ingredient in many Asian cuisines. Known for their long, thin stems and small, white caps, enoki mushrooms have a mild flavour and crunchy texture, making them a versatile addition to many dishes. These mushrooms have been used in traditional medicine for centuries, and modern science is beginning to uncover their numerous health benefits. Rich in essential nutrients and bioactive compounds, enoki functional mushrooms may be a valuable component of a healthy diet.

What is the Nutritional Value of Enoki Mushrooms?

Enoki healthy mushrooms are a nutritional powerhouse, offering a range of essential vitamins, minerals, and other beneficial compounds that contribute to overall health and well-being.

How Many Calories in Enoki Mushrooms?

Enoki mushrooms are low-calorie mushrooms, making them an excellent choice for those looking to maintain or lose weight. A 100-gram serving of fresh enoki mushrooms contains approximately 37 calories. They are also low in fat, with less than 0.3 grams of fat per serving, and provide around 2.7 grams of protein. This makes them a great addition to a low-calorie, high-protein diet.

Vitamins and Minerals in Enoki Mushrooms

Enoki mushrooms are packed with essential vitamins and minerals that support various bodily functions. They are a good source of B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and folate (B9), which are crucial for energy metabolism and the proper functioning of the nervous system. Additionally, enoki mushrooms contain potassium, an essential mineral that helps maintain healthy blood pressure and proper muscle function.

Enoki mushrooms also provide small amounts of other essential minerals, such as calcium, magnesium, phosphorus, and iron, which contribute to maintaining bone health, supporting muscle function, and facilitating oxygen transport.

Antioxidants and Bioactive Compounds

One of the most noteworthy aspects of enoki mushrooms is their high content of antioxidants and bioactive compounds. These include polysaccharides, shown to enhance immune function, and ergothioneine, a unique antioxidant that helps protect cells from oxidative stress [1,2]. Enoki mushrooms also contain flavonoids and phenolic acids, contributing to their anti-inflammatory and antioxidant properties [3].

In summary, enoki mushrooms are a versatile ingredient and a rich source of essential nutrients and beneficial compounds that support overall health. Including them in your diet can provide various nutritional benefits, from boosting your immune system to supporting heart and digestive health.

The Health Benefits of Enoki Mushrooms

Enoki mushrooms offer a variety of health benefits thanks to their rich nutritional profile and bioactive compounds. 

Immune System Support: Polysaccharides and Immune Modulation


Enoki mushrooms are rich in polysaccharides, particularly beta-glucans, which have been shown to enhance immune function in many functional mushrooms [3]. These compounds stimulate the activity of macrophages, natural killer cells, and other immune system components, helping the body to better defend against infections and diseases.

Enoki mushrooms' anti-inflammatory properties further contribute to their immune-supporting capabilities [3]. By reducing inflammation, these mushrooms help maintain a balanced immune response, a crucial factor for overall health.

Enoki Mushroom Heart Health: Impact on Cholesterol Levels


Enoki mushrooms have been found to impact cholesterol levels positively [3]. Studies suggest that the dietary fibre and specific compounds in enoki mushrooms may help lower LDL (bad) cholesterol while raising HDL (good) cholesterol, thereby promoting cardiovascular health [3].

Digestive Health: High Fiber Content


Enoki mushrooms are a dietary fibre source, essential for maintaining a healthy digestive system [3]. Fibre aids digestion by adding bulk to stool, preventing constipation, and promoting regular bowel movements.

Enoki mushrooms' prebiotic properties help nourish beneficial gut bacteria, supporting a healthy microbiome. A balanced microbiome is linked to improved digestion, enhanced immune function, and overall better health.

Antioxidant Properties: Role in Reducing Oxidative Stress


Enoki mushrooms are rich in antioxidants such as ergothioneine and various phenolic compounds [2,3]. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and preventing cellular damage.

The antioxidants in enoki mushrooms may also have anti-aging effects by combating oxidative stress [3]. Regularly consuming these mushrooms may help maintain healthy skin, reduce the appearance of wrinkles, and promote overall longevity.

Weight Management: Low Calorie and High Fiber Benefits


Enoki mushrooms are low in calories and high in fibre, making them an ideal food for weight management [3]. The fibre content helps promote feelings of fullness, reducing overall calorie intake and aiding in weight control.

Including enoki mushrooms in your diet may help you feel satisfied and less likely to overeat. This makes them a valuable addition to any weight loss or maintenance plan.

Cognitive Health: Impact on Brain Function and Mental Clarity


Enoki mushrooms contain compounds that support brain health, including antioxidants and B vitamins [3]. These nutrients may help protect brain cells from damage, support cognitive function, and improve mental clarity.

Some studies suggest that the bioactive compounds in enoki mushrooms may have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's [3]. One study found that enoki may prevent the progression of learning and memory deficits in rats by ameliorating oxidative stress and restoring essential neurotransmitters in the brain [3]. 

How to Incorporate Enoki Mushrooms into Your Diet

Enoki mushrooms are a nutritious, versatile, and easy-to-incorporate ingredient in various dishes. Here are some tips and ideas for adding enoki mushrooms to your meals.

Stir-Fries and Sautés: Enoki mushrooms can be quickly sautéed or stir-fried with vegetables, tofu, or lean meats. Their delicate texture and mild flavour make them a perfect addition to these dishes. Add them towards the end of cooking to retain their crunchiness.

Soups and Stews: Enoki mushrooms are a staple in many Asian soups and stews. They add a unique texture and subtle flavour to broths, miso soup, hot pots, and ramen. To avoid overcooking, add them in the last few minutes of cooking.

Salads and Cold Dishes: For a fresh and crunchy addition to salads, enoki mushrooms can be used raw. Toss them into your favourite salad mix or use them in cold dishes like Japanese-style enoki mushroom salad, which combines them with soy sauce, sesame oil, and a touch of vinegar.

Noodle and Rice Dishes: Enoki mushrooms pair well with noodles and rice dishes. Add them to stir-fried noodles, fried rice, or even sushi rolls. Their mild taste complements the flavours of these dishes without overpowering them.

Enoki mushrooms are commonly used in Japanese, Korean, and Chinese cuisine. They can be found in dishes like sukiyaki, bibimbap, and hot and sour soup. Experimenting with these traditional recipes can help you enjoy enoki mushrooms in their authentic context.

Feel free to get creative and incorporate enoki mushrooms into Western dishes. They can be added to omelets, pasta dishes, and even pizza toppings. Their unique texture can bring a new dimension to familiar recipes.

Conclusion: Enoki Mushroom Health Benefits

Enoki mushrooms are a nutritional gem, offering a range of health benefits that include immune support, heart health, antioxidant properties, and cognitive protection. Their low-calorie and high-fibre content makes them ideal for weight management, while their unique texture and mild flavour allow for versatile culinary applications.

Incorporating enoki mushrooms into your diet is a simple and rewarding experience. Whether you enjoy them in traditional Asian dishes or experiment with them in Western recipes, these mushrooms can enhance your meals and contribute to your overall health. By incorporating enoki mushrooms into your diet, you can reap the numerous health benefits they offer and savor their delightful taste and texture.