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Wood ear mushroom Calories
Low calorie, rich in fiber and minerals, popular in Asian cuisine
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wood ear mushroom (35 g) has 9 calories. That works out to 25 calories per 100 g. It contains 2.4 g of carbs, 0.6 g of protein, 0 g of fat and 1.8 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wood ear mushroom Nutrition Facts
Selected: 1 cup (medium) · 35 g
9
KCAL / 35G
Carbs
2.4g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 20% · Fat 0%
Wood ear mushroom nutrition facts table · 1 cup (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.45 mg | 0% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 1.8 g | 6% |
| 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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How Many Calories in 1 Cup of Wood ear mushroom?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 35 g | 9 kcal |
| 1 piece (medium) | 8 g | 2 kcal |
| 1 piece (large) | 15 g | 4 kcal |
| 2 piece (small) | 16 g | 4 kcal |
| ½ cup (small) | 18 g | 5 kcal |
| 1 cup (chopped) | 20 g | 5 kcal |
| 1 serving (large) | 50 g | 13 kcal |
| 100 g | 100 g | 25 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Wood ear mushroom
What is a wood ear mushroom?
A wood ear mushroom is an edible, ear-shaped fungus used widely in East Asian cooking. It is sold fresh or dried, and is valued more for its springy, crunchy texture than for a strong mushroom flavor.
How do you prepare dried wood ear mushrooms?
Rehydrate dried wood ear mushrooms in plenty of water until fully expanded and pliable. Rinse them well, trim off any tough stem-like bases, then slice or leave whole for soups, stir-fries, and noodle dishes.
What does a wood ear mushroom taste like?
A wood ear mushroom has a mild, almost neutral taste, with a crisp, slightly gelatinous texture. It readily takes on the flavors of sauces, garlic, ginger, and spices, so it works best as a textural ingredient rather than a strongly flavored centerpiece.
How do you cook wood ear mushrooms?
Cook wood ear mushrooms after rehydrating them if they are dried. Add them to soups, stir-fries, dumplings, or noodle dishes; slicing them thinly helps distribute their crunchy texture. Rinse thoroughly after soaking and cook them as part of the dish.
Can you eat wood ear mushrooms raw?
Wood ear mushrooms are usually eaten cooked rather than raw. Rehydrate dried mushrooms fully, rinse them, and add them to a hot soup or stir-fry; cooking is a practical way to serve them safely and soften their texture.
Can you use wood ear mushrooms in place of shiitake mushrooms?
You can substitute wood ear mushrooms for shiitake, but the dish will have a different flavor and texture. Wood ear is mild and crunchy, while shiitake is more savory and meaty; use wood ear when texture matters more than mushroom flavor.
Are wood ear mushrooms the same as black fungus?
Wood ear mushroom and black fungus are commonly used names for edible Auricularia mushrooms, though product names can vary by region and species. Dried versions may be labeled either way; check that the package identifies them as food-grade mushrooms.
How long do rehydrated wood ear mushrooms last in the fridge?
Keep rehydrated wood ear mushrooms covered in the refrigerator and use them promptly, preferably within a day or two. Do not leave them soaking at room temperature for an extended period, and discard them if they develop an off smell or slimy surface.
Where can you buy wood ear mushrooms?
You can usually find dried wood ear mushrooms in Asian grocery stores and online shops, often near dried mushrooms or noodle ingredients. Fresh ones are less widely available; dried mushrooms are convenient because they store well and expand when soaked.
Can you eat wild wood ear mushrooms?
Only eat wild wood ear mushrooms if an experienced mushroom identifier has confirmed what they are. Similar-looking wild fungi can be difficult to distinguish, so buying food-grade mushrooms is the safer option if you are not trained in identification.
Wood ear mushroom Vitamins & Minerals
Vitamins
B5
0.21mg · 4% DV
B2
0.05mg · 4% DV
B3
0.6mg · 4% DV
Folate
12.25µg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Iron
0.6mg · 3% DV
Phosphorus
21mg · 3% DV
Potassium ⭐
88mg · 3% DV
Sodium
2.45mg · 0% DV
Wood ear mushroom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wood ear mushroom
To burn the 9 calories in 1 cup (medium) (35 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 Wood ear mushroom?
Wood ear mushroom is an edible fungus that grows on wood and is widely used in Chinese and other East Asian cooking. It is often sold dried, then soaked until it softens and expands before being added to a dish.
Its flavor is mild and earthy, so it takes on the taste of sauces and seasonings. The thin, ruffled pieces stay pleasantly crisp and springy when cooked. You’ll find it in soups, stir-fries, salads and noodle dishes; it can also add crunch to home-cooked meals without dominating other ingredients. It is low in calories and a good source of fibre, with 5 g per 100 g. Pair it with garlic, ginger and vegetables, and use a light hand with oil for a lighter dish.
How Nutritious Is Wood ear mushroom?
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
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.
Is Wood ear mushroom Processed?
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.
Does Wood ear mushroom Contain Allergens?
No known major allergens
Which Diets Is Wood ear mushroom Good For?
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
Wood ear mushroom Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.