Enoki Mushroom vs Portobello Mushroom: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Portobello Mushroom is generally healthier
Portobello Mushroom comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (22 vs 37), more protein (3.2g vs 2.7g), less sugar (0.1g vs 0.2g), less sodium (6mg vs 12mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Portobello Mushroom
22 kcal
More Protein
Portobello Mushroom
3.2g
More Fiber
Enoki Mushroom
2.7g
Less Sugar
Portobello Mushroom
0.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Enoki Mushroom | Portobello Mushroom | Difference |
|---|---|---|---|
| Calories | 37kcal | 22kcal✓ | +15.0kcal |
| Protein | 2.7g | 3.2g✓ | -0.5g |
| Carbohydrates | 6.9g | 3.4g✓ | +3.5g |
| Fat | 0.3g | 0.3g | 0.0g |
| Fiber | 2.7g✓ | 1g | +1.7g |
| Sugar | 0.2g | 0.1g✓ | +0.1g |
| Sodium | 12mg | 6mg✓ | +6.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Enoki Mushroom
Portobello Mushroom
Diet Compatibility
Enoki Mushroom
Portobello Mushroom
When to Choose Enoki Mushroom
- ✓More fiber (2.7g vs 1g)
Common Uses
When to Choose Portobello Mushroom
- ✓Lower in calories (22 vs 37)
- ✓Higher in protein (3.2g vs 2.7g)
- ✓Lower in carbs (3.4g vs 6.9g)
- ✓Less sugar (0.1g vs 0.2g)
- ✓Lower sodium (6mg vs 12mg)
Common Uses
Enoki Mushroom vs Portobello Mushroom: Nutritional Analysis
Enoki Mushroom is more calorie-dense at 37 calories per 100g compared to 22 for Portobello Mushroom, a difference of 15 calories. On the protein front, Portobello Mushroom delivers more with 3.2g per 100g versus 2.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Enoki Mushroom and Portobello Mushroom tell different nutritional stories. Enoki Mushroom provides 6.9g of carbohydrates, 0.3g of fat, and 2.7g of fiber per 100g, while Portobello Mushroom contains 3.4g carbs, 0.3g fat, and 1g fiber. The higher fiber content in Enoki Mushroom supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Enoki Mushroom contains 0.2g while Portobello Mushroom has 0.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Portobello Mushroom is the lower-calorie choice at 22 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Portobello Mushroom provides more protein (3.2g/100g), supporting muscle repair and growth.
- For sustained energy: Enoki Mushroom offers more fiber (2.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Enoki Mushroom or Portobello Mushroom?
Enoki Mushroom has more calories with 37 kcal per 100g, compared to Portobello Mushroom with 22 kcal. That's a difference of 15 calories per 100g serving.
Is Enoki Mushroom healthier than Portobello Mushroom?
Based on our nutritional analysis, Portobello Mushroom is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Portobello Mushroom has 22 calories, 3.2g protein, and 1g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Enoki Mushroom and Portobello Mushroom?
Portobello Mushroom has more protein with 3.2g per 100g, compared to Enoki Mushroom with 2.7g. Portobello Mushroom provides 0.5g more protein per 100g serving.
Which is better for weight loss, Enoki Mushroom or Portobello Mushroom?
For weight loss, Portobello Mushroom is the better choice with only 22 calories per 100g compared to 37 calories in Enoki Mushroom. Enoki Mushroom also offers 2.7g of fiber per 100g, which helps you feel fuller longer.
Does Enoki Mushroom or Portobello Mushroom have fewer carbs?
Portobello Mushroom has fewer carbs with 3.4g per 100g, compared to Enoki Mushroom with 6.9g. If you're following a low-carb diet, Portobello Mushroom is the better option with 3.5g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.