Enoki mushrooms (also known as golden needle mushrooms, lily mushrooms, or enokitake), Latin name Flammulina velutipes, are a pale white mushroom with long, slender stems, up to five inches in length, and small caps. They have a mild, nutty flavor. (See The Spruce Eats.)
Where to buy enoki mushrooms
I am still trying to find a source for fresh enoki mushrooms. The major grocery chains, including Whole Foods, in the Austin and San Antonio areas do not carry them. There are some Asian markets, but most do not have websites, and it is a two-hour drive one way just to visit the nearest of them.
You can order dried enoki mushrooms online, and you can order grow kits.
I have not tried a grow kit yet, but it’s on my to-do list. From what research I have done, they are quite easy to grow indoors. When I have time to pursue this project, I will update this article. I have already begun growing my own garlic and onions, and I am researching how to grow my own daikon (white) radish, winter melon, celtuce, and Chinese eggplant. The 100+ degree (40+ C) heat wave and La Niña drought here in Texas this summer have put my gardening on hold until later in the year. Right now, I’m struggling to keep my pecan trees alive.
Nutritional benefits of enoki mushrooms
Enoki mushrooms do offer nutritional benefits, especially in potassium and niacin.
We offer this data for information purposes only. For dietary advice, please consult your physician. Note, µg is the symbol for micrograms. According to USDA Food Data Central, 100g of enoki mushrooms contain the following:
| Nutrient | Amount | RDA Adult Male | RDA Adult Female (not pregnant or lactating) |
|---|---|---|---|
| Water | 88.3 g | ||
| Energy (Atwater General Factors) | 44 kcal | ||
| Nitrogen | 0.39 g | ||
| Protein | 2.42 g | 73 grams | 44 grams |
| Total lipid (fat) | 0.24 g | 75 – 131 grams | 51 – 90 grams |
| Ash | 0.91 g | ||
| Carbohydrate | 8.14 g | 380 – 549 grams | 261 – 376 grams |
| Minerals | |||
| Calcium, Ca | 1 mg | 1,000 mg | 1,000 mg |
| Iron, Fe | 1.28 mg | 8 mg | 18 mg |
| Magnesium, Mg | 12.8 mg | 400 mg | 310 mg |
| Phosphorus, P | 84 mg | 0.7 g | 0.7 g |
| Potassium, K | 402 mg | 3,400 mg | 2,600 mg |
| Sodium, Na | < 2.49 mg | 1,500 mg | 1,500 mg |
| Zinc, Zn | 0.48 mg | 11 mg | 8 mg |
| Copper, Cu | 0.093 mg | 900 µg | 900 µg |
| Manganese, Mn | 0.09 mg | 2.3 mg | 1.8 mg |
| Selenium, Se | < 2.5 µg | 55 µg | 55 µg |
| Vitamins | |||
| Thiamin | 0.012 mg | 1.2 mg | 1.1 mg |
| Riboflavin | 0.24 mg | 1.3 mg | 1.1 mg |
| Niacin | 6.99 mg | 16 mg | 14 mg |
| Vitamin B-6 | 0.119 mg | 1.3 mg | 1.3 mg |
| Biotin | 12 µg | 30 µg | 30 µg |
| Amino Acids | |||
| Ergothioneine | 26 mg |
Ergothioneine, and health benefits in enoki mushrooms
According to WebMD, ergothioneine is an amino acid found in mushrooms and animals that eat grass containing ergothioneine. There is insufficient data to determine its effectiveness as a nutritional supplement:
People use ergothioneine for joint pain, liver damage, cataracts, Alzheimer disease, diabetes, heart disease, wrinkles, and other conditions, but there is no good scientific evidence to support these uses. Researchers are investigating ergothioneine to determine if it can reduce swelling (inflammation) in the lungs and damage in the liver, kidneys, and brain.
https://www.webmd.com/vitamins/ai/ingredientmono-1183/ergothioneine
Mushrooms in Traditional Chinese Medicine
Enoki mushrooms, according to various sources online, do play a role in traditional Chinese medicine. They are noted especially for their Niacin and Potassium, and a role in lowering cholesterol and triglyceride levels, although the more important mushrooms for healing are:
- Lion’s Mane (brain and memory function)
- Cordyceps (improved athletic performance, immune system, and liver function)
- Turkey Tail (brewed as a tea for immune support in cancer patients)
- Reishi (stress reduction, sleep, immune support)
- Chaga (brewed as a tea for immune system support)
This is for informational purposes only. We do not make or warranty any medical or health claims. As with all health and diet questions, please consult your medical professional.
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