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Chinese black mushroom salad Calories
Low-calorie, fiber-rich black fungus salad with sesame and tangy dressing
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chinese black mushroom salad (120 g) has 82 calories. That works out to 68 calories per 100 g. It contains 9.4 g of carbs, 2.3 g of protein, 4.3 g of fat and 5 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chinese black mushroom salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
82
KCAL / 120G
Carbs
9.4g
· 3% DV
Protein
2.3g
· 5% DV
Fat
4.3g
· 6% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 11% · Fat 45%
Chinese black mushroom salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 5 g | 18% |
| Protein | 2.3 g | 5% |
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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How Many Calories in 1 Serving of Chinese black mushroom salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 82 kcal |
| 1 tablespoon (small) | 18 g | 12 kcal |
| 1 piece (small) | 35 g | 24 kcal |
| 1 piece (medium) | 60 g | 41 kcal |
| 1 cup (shredded) | 70 g | 48 kcal |
| 100 g | 100 g | 68 kcal |
| 2 piece (double) | 120 g | 82 kcal |
| 1 serving (large) | 180 g | 122 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Chinese black mushroom salad
What is Chinese black mushroom salad made of?
Chinese black mushroom salad is usually made with wood ear mushrooms tossed in a tangy dressing, often with sesame oil, vinegar, garlic and sometimes chili. The mushrooms are valued for their crunchy, slightly springy texture rather than a strong mushroom flavor.
How do you make Chinese black mushroom salad?
To make Chinese black mushroom salad, rehydrate dried wood ear mushrooms, rinse them well and cook them before draining and cooling. Toss with a dressing of vinegar, sesame oil and seasonings; add chili if you want heat.
Is the mushroom in Chinese black mushroom salad wood ear mushroom?
Yes, it is usually wood ear mushroom, also called black fungus. It is a thin, dark mushroom commonly sold dried for Chinese cooking; once rehydrated, it becomes larger and pleasantly crisp.
Do you have to cook the mushrooms for Chinese black mushroom salad?
Yes, cook the rehydrated mushrooms before adding them to Chinese black mushroom salad. Soaking softens dried mushrooms but is not a substitute for cooking; rinse them first and remove any tough stem pieces.
What does Chinese black mushroom salad taste like?
Chinese black mushroom salad tastes tangy and savory, with a mild mushroom flavor and a crisp, slightly gelatinous bite. Sesame oil adds a nutty aroma, while garlic, vinegar and optional chili make the dressing more pronounced.
Can you make Chinese black mushroom salad ahead of time?
Yes, you can make Chinese black mushroom salad ahead and keep it covered in the refrigerator. The dressing has time to flavor the mushrooms, but the texture is best if you serve it soon rather than leaving it stored for several days.
Is Chinese black mushroom salad spicy?
Not necessarily; Chinese black mushroom salad is spicy only if chili is included in the dressing. Leave it out for a mild version, or serve chili separately so people can adjust the heat.
What dressing goes on Chinese black mushroom salad?
A tangy dressing of vinegar, sesame oil, garlic and savory seasoning is typical for Chinese black mushroom salad. Some recipes add chili or a little sugar; use a gluten-free seasoning if needed, since soy sauce contains gluten.
What can you serve with Chinese black mushroom salad?
Serve Chinese black mushroom salad chilled as a side dish or starter alongside rice, noodles or a larger Chinese-style meal. Its sharp, sesame-flavored dressing pairs well with milder dishes and adds a crisp contrast.
Can you use fresh mushrooms for Chinese black mushroom salad?
Dried wood ear mushrooms are the usual choice for Chinese black mushroom salad because they rehydrate into the familiar crisp texture. Fresh wood ear can work if available, but it still needs thorough cleaning and cooking before dressing.
Chinese black mushroom salad Vitamins & Minerals
Vitamins
B2
0.1mg · 8% DV
Vitamin K
7.8µg · 7% DV
Folate
21.6µg · 5% DV
B3
0.84mg · 5% DV
Minerals
Sodium
384mg · 17% DV
Copper
0.14mg · 16% DV
Manganese
0.26mg · 11% DV
Iron
1.92mg · 11% DV
Potassium ⭐
132mg · 4% DV
Chinese black mushroom salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chinese black mushroom salad
To burn the 82 calories in 1 serving (medium) (120 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.
What is Chinese black mushroom salad?
Chinese black mushroom salad is a chilled Chinese dish usually made with dried wood ear mushrooms, which are soaked until pliable and briefly blanched. The mushrooms are sliced and tossed with a tangy dressing, often featuring vinegar, sesame oil, garlic and chilli.
Its slippery, crisp texture contrasts with the sharp, savoury dressing. In China it is commonly served as a cold starter or side dish, and it also works well alongside rice or other shared dishes. The salad is relatively low in calories and provides a notable amount of fibre. For a lighter version, use the sesame oil sparingly; add cucumber for extra crunch.
How Nutritious Is Chinese black mushroom salad?
Nutrient density
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.
Satiety score
Medium
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.
Is Chinese black mushroom salad Processed?
NOVA 2
Minimally Processed
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.
Does Chinese black mushroom salad Contain Allergens?
Contains these allergens:
Which Diets Is Chinese black mushroom salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chinese black mushroom salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.56g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 31.5:1
Above the ideal 4:1 (31.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.