Shiitake Mushroom vs Enoki 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?
Enoki Mushroom is generally healthier
Enoki Mushroom comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (2.7g vs 2.2g), more fiber (2.7g vs 1.1g), less sugar (0.2g vs 0.3g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Shiitake Mushroom
34 kcal
More Protein
Enoki Mushroom
2.7g
More Fiber
Enoki Mushroom
2.7g
Less Sugar
Enoki Mushroom
0.2g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Shiitake Mushroom | Enoki Mushroom | Difference |
|---|---|---|---|
| Calories | 34kcal✓ | 37kcal | -3.0kcal |
| Protein | 2.2g | 2.7g✓ | -0.5g |
| Carbohydrates | 7g | 6.9g✓ | +0.1g |
| Fat | 0.5g | 0.3g✓ | +0.2g |
| Fiber | 1.1g | 2.7g✓ | -1.6g |
| Sugar | 0.3g | 0.2g✓ | +0.1g |
| Sodium | 9mg✓ | 12mg | -3.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Shiitake Mushroom
Enoki Mushroom
Diet Compatibility
Shiitake Mushroom
Enoki Mushroom
When to Choose Shiitake Mushroom
- ✓Lower in calories (34 vs 37)
- ✓Lower sodium (9mg vs 12mg)
Common Uses
When to Choose Enoki Mushroom
- ✓Higher in protein (2.7g vs 2.2g)
- ✓More fiber (2.7g vs 1.1g)
- ✓Lower in carbs (6.9g vs 7g)
- ✓Less sugar (0.2g vs 0.3g)
Common Uses
Shiitake Mushroom vs Enoki Mushroom: Nutritional Analysis
Enoki Mushroom is more calorie-dense at 37 calories per 100g compared to 34 for Shiitake Mushroom, a difference of 3 calories. On the protein front, Enoki Mushroom delivers more with 2.7g per 100g versus 2.2g, 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 Shiitake Mushroom and Enoki Mushroom tell different nutritional stories. Shiitake Mushroom provides 7g of carbohydrates, 0.5g of fat, and 1.1g of fiber per 100g, while Enoki Mushroom contains 6.9g carbs, 0.3g fat, and 2.7g 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: Shiitake Mushroom contains 0.3g while Enoki Mushroom has 0.2g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Shiitake Mushroom is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Enoki Mushroom provides more protein (2.7g/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, Shiitake Mushroom or Enoki Mushroom?
Enoki Mushroom has more calories with 37 kcal per 100g, compared to Shiitake Mushroom with 34 kcal. That's a difference of 3 calories per 100g serving.
Is Shiitake Mushroom healthier than Enoki Mushroom?
Based on our nutritional analysis, Enoki Mushroom is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Enoki Mushroom has 37 calories, 2.7g protein, and 2.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Shiitake Mushroom and Enoki Mushroom?
Enoki Mushroom has more protein with 2.7g per 100g, compared to Shiitake Mushroom with 2.2g. Enoki Mushroom provides 0.5g more protein per 100g serving.
Which is better for weight loss, Shiitake Mushroom or Enoki Mushroom?
For weight loss, Shiitake Mushroom is the better choice with only 34 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 Shiitake Mushroom or Enoki Mushroom have fewer carbs?
Enoki Mushroom has fewer carbs with 6.9g per 100g, compared to Shiitake Mushroom with 7g. If you're following a low-carb diet, Enoki Mushroom is the better option with 0.1g fewer carbohydrates.
Related Comparisons
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.