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Low calorie, high fiber, rich in minerals and antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Black mushroom (40 g) has 10 calories. That works out to 25 calories per 100 g. It contains 2.7 g of carbs, 0.6 g of protein, 0.1 g of fat and 2 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 40 g
10
KCAL / 40G
Carbs
2.7g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 17% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 0.6 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 10 kcal |
| 1 piece (small) | 10 g | 3 kcal |
| 1 cup (small) | 20 g | 5 kcal |
| 1 piece (medium) | 25 g | 6 kcal |
| 1 piece (large) | 40 g | 10 kcal |
| 1 serving (medium) | 50 g | 13 kcal |
| 1 cup (large) | 60 g | 15 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (large) | 100 g | 25 kcal |
Calculated from 25 calories per 100 g.
Black mushroom commonly refers to wood ear, an edible fungus with a dark, folded appearance and a distinctive chewy-crisp texture. It is especially common in East and Southeast Asian cooking, often sold dried and rehydrated before use.
Soak dried black mushroom in warm water until it becomes pliable, then rinse and drain it well. Trim away any tough parts and cook it before eating; grit can lodge in its folds, so inspect the pieces carefully.
Black mushroom has a mild, earthy taste, so its texture stands out more than its flavor. Its springy crunch works well with strongly seasoned broths, stir-fries, garlic, ginger, vinegar, and savory sauces.
Rehydrate dried black mushroom, rinse it, and add it to a soup or stir-fry to cook. Slice larger pieces first so they mix evenly with the other ingredients; it is often used to add a crisp, chewy bite rather than a strong mushroom flavor.
Usually, yes: black mushroom is a common name for wood ear, also called cloud ear. Common names can cover closely related species, so a product labeled black mushroom may not identify one exact species.
It is best to eat black mushroom cooked, not raw. Dried pieces need to be rehydrated and cooked, and fresh pieces should also be cleaned and cooked; cooking softens the texture and makes them easier to use in a dish.
Black mushroom naturally develops a soft, slightly slippery surface when rehydrated. That texture is normal for wood ear and becomes less noticeable when it is cooked; rinse away any grit, but discard pieces that smell unpleasant or look spoiled.
Yes, black mushroom is well suited to soup. Rehydrate and slice it first, then simmer it with noodles, vegetables, or broth; adding it toward the end helps preserve its characteristic chewy-crisp texture.
Keep soaked black mushroom in a covered container in the refrigerator and use it promptly. Store dried pieces in a cool, dry place in a sealed package; do not leave rehydrated mushrooms sitting at room temperature for a long time.
Not exactly: black mushroom can replace some of the texture, but not the flavor or bulk of button or cremini mushrooms. Use it when a recipe benefits from a chewy-crisp addition, such as soup or stir-fry, rather than expecting a one-for-one substitute.
Vitamins
Vitamin K
13.2µg · 11% DV
B2
0.06mg · 5% DV
Folate
15.2µg · 4% DV
B5
0.1mg · 2% DV
Minerals
Manganese
0.32mg · 14% DV
Copper
0.06mg · 7% DV
Phosphorus
32mg · 5% DV
Iron
0.72mg · 4% DV
Potassium ⭐
100mg · 3% DV
Sodium
2.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 10 calories in 1 cup (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Black mushroom usually refers to wood ear, an ear-shaped fungus used widely in East and Southeast Asian cooking, rather than the familiar button mushroom. It is sold fresh in some places and commonly dried; dried pieces are soaked until pliable before cooking.
Its flavour is mild, while its pleasantly springy, slightly crunchy texture stands out in soups, stir-fries and noodle dishes. Outside its regions of origin, it is often found dried in Asian grocery shops and works well with vegetables, tofu or a savoury broth. It is low in calories and notably high in fibre, with 5 g per 100 g. Add it to a dish with plenty of seasoning, since it readily takes on surrounding flavours.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.