Enoki mushrooms

Flammulina velutipes

What enoki mushrooms has been studied for

1 association assessed — none with dependable human evidence behind them yet. Strongest first.

1 Insufficient

Immune functionImmune Health · no source yetInsufficient— jump to the detail and sources

2 things to know first — allergies, interactions and intake limits

About enoki mushrooms

Long, thin, white-capped mushrooms grown in the dark and in high carbon dioxide to produce their elongated stems. The wild form is entirely different in appearance, being brown and short-stemmed.

Also known as Enokitake, Golden needle mushroom, Velvet shank, Futu

Immune Health

The evidence in depth

Best supported: Insufficient

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Immune function

Immune Health

Insufficient evidence

Enoki polysaccharides are studied in cell and animal immunology, and a much-quoted observational report from Japanese growing regions is often cited as evidence of benefit. There is no controlled human research to support any immune claim.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Enoki mushrooms

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
Nutrient	Amount	% DV
Macronutrients
Calories	37 kcal	2%
Protein	2.66 g	5%
Total fat	0.29 g	0%
Carbohydrate	7.81 g	3%
Fibre	2.7 g	10%
Total sugars	0.22 g	—
Water	88.3 g	—
Fats
Saturated fat	0.027 g	0%
Monounsaturated fat	0 g	—
Polyunsaturated fat	0.124 g	—
Cholesterol	0 mg	0%
EPA (omega-3)	0 g	—
DHA (omega-3)	0 g	—
DPA (omega-3)	0 g	—
Linoleic acid (omega-6)	0.082 g	—
Vitamins
Vitamin C	0 mg	0%
Vitamin D	0.1 µg	1%
Vitamin E	0.01 mg	0%
Vitamin K	0 µg	0%
Thiamin (B1)	0.225 mg	19%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	7.03 mg	44%
Pantothenic acid (B5)	1.35 mg	27%
Vitamin B6	0.1 mg	6%
Folate	48 µg	12%
Vitamin B12	0 µg	0%
Choline	47.7 mg	9%
Minerals
Calcium	0 mg	0%
Iron	1.15 mg	6%
Magnesium	16 mg	4%
Phosphorus	105 mg	8%
Potassium	359 mg	8%
Sodium	3 mg	0%
Zinc	0.65 mg	6%
Copper	0.107 mg	12%
Manganese	0.075 mg	3%
Selenium	2.2 µg	4%
Other measured compounds
Caffeine	0 mg	—
Ash	0.91 g	—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Mushrooms, enoki, raw (USDA FoodData Central, FDC ID 169382).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

cookedPreserves safety
Thorough cooking is the reliable step against Listeria on enoki. This is a food-safety measure rather than a nutritional one.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

Worth knowing
Listeria outbreaks and the need to cook them
Enoki mushrooms have been the source of multi-country listeriosis outbreaks with deaths, leading to repeated recalls. Listeria grows at refrigeration temperatures, so chilling does not help. Cook enoki thoroughly rather than adding them raw to salads, particularly if you are pregnant, elderly or immunosuppressed.
Worth knowing
Poorly digested stems
The fibrous stems are largely chitin and frequently pass through visibly intact. That is harmless but occasionally alarming.