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Enoki Mushrooms with Walnuts Calories
Source of fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Enoki Mushrooms with Walnuts has 105 calories. It contains 8.5 g of carbs, 4.1 g of protein, 6.6 g of fat and 3.5 g of fiber. Its 0.4 mg of Copper covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Enoki Mushrooms with Walnuts Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
4.1g
· 8% DV
Fat
6.6g
· 8% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 15% · Fat 54%
Enoki Mushrooms with Walnuts nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 0.65 g | 3% |
| Trans fat | 0 g | |
| Sodium | 5 mg | 0% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 3.5 g | 13% |
| Protein | 4.1 g | 8% |
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 Enoki Mushrooms with Walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 189 kcal |
| ½ cup (chopped) | 50 g | 53 kcal |
| 100 g | 100 g | 105 kcal |
| 1 cup (chopped) | 100 g | 105 kcal |
| 1 serving (small) | 120 g | 126 kcal |
| 1 pack (medium) | 150 g | 158 kcal |
| 1 serving (large) | 250 g | 263 kcal |
| 1 pack (large) | 300 g | 315 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Enoki Mushrooms with Walnuts
How do you make Enoki Mushrooms with Walnuts?
Cook trimmed enoki mushrooms in a pan until tender, then add chopped walnuts near the end. Garlic, soy sauce, and a little sesame oil are common seasonings. Add the sauce sparingly so the mushrooms do not turn watery.
Are Enoki Mushrooms with Walnuts safe to eat raw?
No, serve Enoki Mushrooms with Walnuts thoroughly cooked rather than raw. Enoki mushrooms have been linked to foodborne illness when eaten raw or undercooked, so cook them until hot throughout and tender.
How do you clean enoki mushrooms for Enoki Mushrooms with Walnuts?
Trim off the dense, tough base of the enoki cluster, then gently separate the strands. If needed, rinse them briefly under cold water and drain well; soaking can make Enoki Mushrooms with Walnuts watery.
When should you add walnuts to Enoki Mushrooms with Walnuts?
Add the walnuts toward the end of cooking Enoki Mushrooms with Walnuts. This warms and lightly toasts them without making them soggy; for extra crunch, toast the walnuts separately and scatter them over the dish just before serving.
What sauce goes well with Enoki Mushrooms with Walnuts?
Soy sauce, garlic, and sesame oil complement Enoki Mushrooms with Walnuts. Add the sauce near the end and taste before adding more, since soy sauce is salty and the delicate enoki strands release moisture as they cook.
What can you serve with Enoki Mushrooms with Walnuts?
Serve Enoki Mushrooms with Walnuts over rice or noodles, or alongside a simple salad. The dish also works as a warm side for grilled vegetables or tofu; serve it soon after cooking to keep the walnuts crisp.
Can you make Enoki Mushrooms with Walnuts ahead of time?
Yes, you can prepare Enoki Mushrooms with Walnuts ahead, but the walnuts lose some crunch as they sit. For a better texture, cook the mushrooms in advance, refrigerate them, then reheat and add freshly toasted walnuts before serving.
How long do leftover Enoki Mushrooms with Walnuts last in the fridge?
Leftover Enoki Mushrooms with Walnuts keep for 3–4 days in a covered container in the refrigerator. Reheat them until hot throughout, and discard leftovers that have been left at room temperature for too long.
Can you freeze Enoki Mushrooms with Walnuts?
Yes, you can freeze Enoki Mushrooms with Walnuts, though the enoki may become softer and the walnuts less crisp after thawing. Freeze the cooled dish in an airtight container, then reheat it thoroughly in a pan.
Can you use another nut instead of walnuts in Enoki Mushrooms with Walnuts?
Yes, almonds or cashews can replace walnuts in Enoki Mushrooms with Walnuts. Chop them coarsely and add them at the end of cooking so they retain some crunch against the tender mushrooms.
Enoki Mushrooms with Walnuts Vitamins & Minerals
Vitamins
B5
1.45mg · 29% DV
B3
4.1mg · 26% DV
B2
0.18mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.74mg · 32% DV
Phosphorus
127mg · 18% DV
Selenium
6.8µg · 12% DV
Potassium ⭐
378mg · 11% DV
Sodium
5mg · 0% DV
Enoki Mushrooms with Walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Enoki Mushrooms with Walnuts
To burn the 105 calories in 100 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 Enoki Mushrooms with Walnuts?
Enoki Mushrooms with Walnuts pairs the slender, clustered enoki mushroom, widely used in East Asian cooking, with chopped walnuts. It is a simple combination rather than one fixed traditional recipe: the mushrooms can be quickly sautéed, with the walnuts stirred in near the end so they keep some crunch.
Enoki has a mild flavour and a tender yet slightly crisp texture; walnuts add a richer, gently sweet note. In East Asia, enoki is also used in soups, hot pots and stir-fries, while this pairing works well as a side dish or spooned over rice or noodles. The mushrooms contribute fibre and the walnuts provide most of the fats, so use a modest amount of oil if you want a lighter serving.
How Nutritious Is Enoki Mushrooms with Walnuts?
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 Enoki Mushrooms with Walnuts 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 Enoki Mushrooms with Walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Enoki Mushrooms with Walnuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Enoki Mushrooms with Walnuts Fat Profile
SATURATED
0.65g
MONOUNSATURATED
1g
POLYUNSATURATED
4.15g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.