Enoki (Armillaria winter, enokitake), mushrooms

Nutritional value and chemical composition .

The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
NutrientNumberNorma**% of normal in 100 g% of normal in 100 kcal100% of the norm
Calorie37 kcal1684 kcal2.2%5.9%4551 g
Proteins2.66 g76 g3.5%9.5%2857 g
Fats0.29 g56 g0.5%1.4%19310 g
Carbohydrates5.11 g219 g2.3%6.2%4286 g
Dietary fiber2.7 g20 g13.5%36.5%741 g
Water88.34 g2273 g3.9%10.5%2573 g
Ash0.91 g~
Vitamin B1, thiamine0.225 mg1.5 mg15%40.5%667 g
Vitamin B2, Riboflavin0.2 mg1.8 mg11.1%30%900 g
Vitamin B4, choline47.7 mg500 mg9.5%25.7%1048 g
Vitamin B5, Pantothenic1.35 mg5 mg27%73%370 g
Vitamin B6, pyridoxine0.1 mg2 mg5%13.5%2000
Vitamin B9, folates48 µg400 mcg12%32.4%833 g
Vitamin D, calciferol0.1 µg10 µg1%2.7%10000 g
Vitamin D2, ergocalciferol0.1 µg~
Vitamin E, alpha tocopherol, TE0.01 mg15 mg0.1%0.3%150000 g
Vitamin PP, ne7.032 mg20 mg35.2%95.1%284 g
Betaine1.4 mg~
Potassium, K359 mg2500 mg14.4%38.9%696 g
Magnesium, Mg16 mg400 mg4%10.8%2500 g
Sodium, Na3 mg1300 mg0.2%0.5%43333 g
Sulfur, S26.6 mg1000 mg2.7%7.3%3759 g
Phosphorus, P105 mg800 mg13.1%35.4%762 g
Iron, Fe1.15 mg18 mg6.4%17.3%1565 g
Manganese, Mn0.075 mg2 mg3.8%10.3%2667 g
Copper, Cu107 µg1000 mcg10.7%28.9%935 g
Selenium, Se2.2 µg55 mcg4%10.8%2500 g
Zinc, Zn0.65 mg12 mg5.4%14.6%1846
Digestible carbohydrates
Mono and disaccharides (sugars)0.22 gmax 100 g
Glucose (dextrose)0.22 g~
Essential amino acids
Arginine*0.11 g~
Valine0.23 g~
Histidine*0.07 g~
Isoleucine0.09 g~
Leucine0.13 g~
Lysine0.13 g~
Methionine0.03 g~
Threonine0.11 g~
Tryptophan0.04 g~
Phenylalanine0.15 g~
Amino acid
Alanine0.19 g~
Aspartic acid0.19 g~
Glycine0.11 g~
Glutamic acid0.38 g~
Proline0.06 g~
Serine0.09 g~
Tyrosine0.14 g~
Cysteine0.02 g~
The Sterol (sterols)
Campesterol1 mg~
Saturated fatty acids
Nasadenie fatty acids0.027 gmax 18.7 g
16:0 Palmitic0.027 g~
Polyunsaturated fatty acids0.124 gfrom 11.2-20.6 g1.1%3%
18:2 Linoleic0.082 g~
18:3 Linolenic0.041 g~
Omega-3 fatty acids0.041 gfrom 0.9 to 3.7 g4.6%12.4%
Omega-6 fatty acids0.082 gfrom 4.7 to 16.8 g1.7%4.6%

The energy value is 37 kcal.

  • large = 5 g (1.9 kcal)
  • medium = 3 g (1.1 kcal)
  • sliced cup = 65 grams (24.1 kcal)
  • cup whole = 64 g (23.7 kcal)
Enoki (Armillaria winter, enokitake), mushrooms are rich in such vitamins and minerals as vitamin B1 – 15 %, vitamin B2 was 11.1 %, vitamin B5 and 27 %, vitamin B9 – 12 %, vitamin PP – 35,2 %, potassium – 14,4 %, phosphorus – 13,1 %
  • Vitamin B1 is part of key enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic compounds as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
  • Vitamin B2 is involved in redox reactions, contributes to the susceptibility of the colors of the visual analyzer and the dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the health of the skin, mucous membranes, impaired light and twilight vision.
  • Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of several hormones, hemoglobin, and promotes the absorption of amino acids and sugars in the gut, supports the function of the adrenal cortex. Lack of Pantothenic acid can lead to skin lesions and mucous membranes.
  • Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, resulting in inhibition of growth and cell division, especially in a fast-proliferous tissues: bone marrow, intestinal epithelium, etc. Inadequate intake of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations, and child developmental disorders. Shown the strong Association between levels of folate, homocysteine and risk of cardiovascular disease.
  • Vitamin PP is involved in redox reactions and energy metabolism. Insufficient intake of vitamin accompanied by a disturbance of the normal condition of the skin, gastrointestinal tract and nervous system.
  • Potassium is the main intracellular ion that participates in the regulation of water, electrolyte and acid balance, is involved in conducting nerve impulses, regulation of blood pressure.
  • Phosphorus is involved in many physiological processes, including energy metabolism, regulates the acid-alkaline balance, is part of the phospholipids, nucleotides and nucleic acids needed for mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.

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