Mushrooms
Enoki, shiitake, shimeji — low-calorie, fiber-rich, and full of umami
Mushrooms are low in calories yet packed with dietary fiber, vitamin D, and B vitamins. They are rich in the umami compound guanylic acid, making them excellent for broths and stocks. Exposing fresh shiitake to sunlight for 30–60 minutes increases their vitamin D content. Freezing breaks cell walls and releases more umami, so freezing extra portions is highly recommended.
Recommended Ingredients
Enoki Mushroom
えのきだけ VegetableAffordable with a satisfying crunch. Easy to add to hot pots, miso soup, and stir-fries.
Shiitake Mushroom
生しいたけ VegetableRich in the umami compound guanylic acid — prized for dashi stock. Drying concentrates both nutrition and umami.
Shimeji Mushroom
しめじ VegetableMild flavor that suits any cuisine. Strong umami makes it versatile across stir-fries, simmered dishes, and soups.
Frequently Asked Questions
Should I wash mushrooms before cooking?
Generally no — just wipe off any dirt with a paper towel. Washing reduces flavor and makes them watery. Nameko mushrooms are the exception: rinse briefly to clean the slime.
How should I freeze mushrooms?
Remove the stem base, break into pieces, and store in a freezer bag. Cook directly from frozen — no thawing needed. Freezing reportedly increases umami compounds up to 3x.
How many calories do mushrooms have?
Enoki: 34kcal, shimeji: 18kcal, shiitake: 25kcal (all per 100g) — extremely low-calorie. They are ideal for bulking up meals during dieting.
Related Guides
Light-Colored Vegetables
Cabbage, daikon, onions and more — everyday staples rich in vitamin C, fiber, and potassium
Fitness & Muscle
High-protein, low-calorie, nutrient-dense ingredients to fuel your training
Versatile Ingredients
Ingredients that work in any cuisine — stir-fry, soup, salad, or stew