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Uyghur wood ear mushroom salad Calories
Low-calorie, fiber-rich mushroom salad with sesame and garlic
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Uyghur wood ear mushroom salad (120 g) has 82 calories. That works out to 68 calories per 100 g. It contains 8.9 g of carbs, 2.5 g of protein, 4.3 g of fat and 3.8 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Uyghur wood ear mushroom salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
82
KCAL / 120G
Carbs
8.9g
· 3% DV
Protein
2.5g
· 5% DV
Fat
4.3g
· 6% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 12% · Fat 46%
Uyghur wood ear mushroom salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 8.9 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 2.5 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 Uyghur wood ear mushroom salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 82 kcal |
| 1 tablespoon (shredded) | 18 g | 12 kcal |
| 2 tablespoon (shredded) | 36 g | 24 kcal |
| 1 serving (small) | 80 g | 54 kcal |
| 1 cup (shredded) | 95 g | 65 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (whole) | 150 g | 102 kcal |
| 1 serving (large) | 180 g | 122 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Uyghur wood ear mushroom salad
What is Uyghur wood ear mushroom salad?
Uyghur wood ear mushroom salad is a cold Uyghur dish of rehydrated, cooked wood ear mushrooms tossed with a sharp garlic-and-vinegar dressing. It is usually minimally processed, with sesame, chili, cucumber, or herbs added according to the recipe.
How do you make Uyghur wood ear mushroom salad?
To make Uyghur wood ear mushroom salad, soak dried wood ear mushrooms until expanded, rinse and briefly boil them, then drain well. Toss with garlic, vinegar, soy sauce, sesame oil, and optional chili; add cucumber or herbs if desired.
How do you rehydrate dried mushrooms for Uyghur wood ear mushroom salad?
Soak the dried mushrooms in clean water until fully expanded and pliable, then rinse them thoroughly and cook them briefly before making Uyghur wood ear mushroom salad. Discard the soaking water, and do not leave the mushrooms soaking at room temperature for a long time.
Why is Uyghur wood ear mushroom salad crunchy?
Uyghur wood ear mushroom salad is crunchy because wood ear mushrooms naturally have a firm, springy texture. Brief cooking helps preserve that bite; prolonged boiling can make them softer, while a quick rinse in cold water cools them for serving.
Is Uyghur wood ear mushroom salad spicy?
Uyghur wood ear mushroom salad can be spicy, but chili oil or chili flakes are optional in many home versions. Without them, the salad is mainly tangy and garlicky, so you can adjust the heat without changing its basic character.
What is Uyghur wood ear mushroom salad served with?
Uyghur wood ear mushroom salad is commonly served as a cold side with rice, noodles, or hearty meat dishes. Its bright, vinegary dressing cuts through richer mains and makes it a useful contrast on a shared meal table.
Can fresh mushrooms be used in Uyghur wood ear mushroom salad?
Yes, fresh wood ear mushrooms can be used in Uyghur wood ear mushroom salad, though their texture may differ from rehydrated dried mushrooms. Clean them well, cook them briefly, and drain them thoroughly before adding the dressing.
How long does Uyghur wood ear mushroom salad keep in the fridge?
Keep Uyghur wood ear mushroom salad covered in the refrigerator and eat it within two days. The dressing continues to soak into the mushrooms, and any cucumber or fresh herbs may lose their crispness sooner.
Is Uyghur wood ear mushroom salad the same as Chinese wood ear salad?
They are related, but Uyghur wood ear mushroom salad is a Uyghur preparation rather than simply another name for every Chinese version. Both can use wood ear mushrooms and a tangy dressing, while seasonings and regional serving traditions vary.
Can you eat the mushrooms in Uyghur wood ear mushroom salad raw?
No, do not use dried wood ear mushrooms straight from the packet in Uyghur wood ear mushroom salad. Rehydrate them, rinse them, and cook them before dressing; this also gives the mushrooms their characteristic tender-crisp texture.
Uyghur wood ear mushroom salad Vitamins & Minerals
Vitamins
B2
0.14mg · 11% DV
Biotin
2.52µg · 8% DV
Vitamin K
9.36µg · 8% DV
B3
1.08mg · 7% DV
Minerals
Sodium
384mg · 17% DV
Manganese
0.34mg · 15% DV
Copper
0.13mg · 14% DV
Iron
1.92mg · 11% DV
Potassium ⭐
252mg · 7% DV
Uyghur wood ear mushroom salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Uyghur wood ear 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 Uyghur wood ear mushroom salad?
Uyghur wood ear mushroom salad is a cool, savoury salad from Uyghur cuisine, made with wood ear mushrooms, whose distinctive appeal is their springy, slightly crunchy texture. The mushrooms are usually rehydrated, then dressed with ingredients such as garlic, sesame and a sharp, tangy seasoning.
It is commonly served chilled or at room temperature as a side dish, where its crisp bite and savoury dressing complement richer foods. The mushroom itself has a mild flavour, so the garlic and sesame stand out. This is a light, fibre-containing choice: a 100 g portion has 3.2 g of fibre. Serve it alongside noodles or other dishes, or add fresh vegetables for a more substantial plate.
How Nutritious Is Uyghur wood ear 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 Uyghur wood ear 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 Uyghur wood ear mushroom salad Contain Allergens?
Contains these allergens:
Which Diets Is Uyghur wood ear 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
Uyghur wood ear mushroom salad Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.62g
POLYUNSATURATED
1.34g
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.