Calories 34
Fiber 4.5g
Potassium 270mg
Iron 1mg
Protein 2.8g
Good Source of: Vitamin B, biotin, and bioactive dietary fiber (beta-glucans)
Tall, thin mushrooms that grow in tightly packed clusters. Caps are small and round. The entire mushroom up to just above the base of the mycelium is edible. Enoki are usually pale white, but light brown varieties also exist. Enoki are sweet and have a crisp texture even when cooked.
Harvest Season: Year-round on mushroom farms, wild enoki are a winter mushroom and prefer temperatures just above freezing.
Optimal Cultivation Methods: Bottle cultivation systems
Calories 22
Fiber 4.2g
Potassium 280mg
Protein 2.7g
Good Source of: Vitamin B, biotin and bioactive dietary fiber (beta-glucans)
Grow in clusters with wide variation in the sizes of individual mushrooms. Caps are round and large. The cap of the mushroom varies from light brown to blackish in coloration, while the stems are pale white. The entire mushroom up to just above the base of the mycelium is edible. Retains bulk after cooking, and texture is similar to button mushrooms.
Harvest Season: Year-round on mushroom farms, wild shimeji have a very different shape and don’t form large clusters but are harvested in the autumn months.
Optimal Cultivation Methods: Bottle cultivation systems
Calories 22
Fiber 4.4g
Potassium 200mg
Protein 2.5g
Good Source of: Vitamin B, choline, and bioactive dietary fiber (beta-glucans)
Thick cap with light brown to ebony coloration. Usually, just the cap is consumed. Shiitake have a rich and very distinctive aroma and umami flavor.
Harvest Season: Year-round on mushroom farms, wild shiitake is found between September and December.
Optimal Cultivation Methods: Bag cultivation systems
Calories 27
Fiber 4.3g
Potassium 110mg
Protein 1.6g
Good Source of: Vitamin B, Vitamin D, biotin and bioactive dietary fiber (beta-glucans)
Maitake are bracket fungi. They grow in large, single clusters, similar in shape and coloration to a pine cone. Color varies between specially patented white varieties to light brown and dark, almost black, brown varieties. The entire mushroom up to just above the base of the mycelium is edible. Cooks down considerably. Very rich, meaty smell and distinctive umami taste.
Harvest Season: Year-round on mushroom farms, wild maitake are harvested mainly in October and November.
Optimal Cultivation Methods: bottle cultivation systems
Calories 32
Fiber 4.8g
Potassium 260mg
Protein 3.2g
Good Source of: Vitamin B, ergothioneine, and bioactive dietary fiber (beta-glucans)
Eryngii have significant variability in size depending on growing methods. The stems are a creamy white to beige color, while the caps are brown to blackish. The entire mushroom up to just above the base of the mycelium is edible. Mild, meaty flavor and firm, meat-like texture after cooking.
Harvest Season: Year-round on mushroom farms, wild eryngii are found in the autumn months.
Optimal Cultivation Methods: Only bottle cultivation systems exist in Japan and the rest of Asia. In Europe and the U.S., almost solely through bag cultivation systems.
Calories 22
Fiber 2.8g
Potassium 210mg
Protein 1.6g
Good Source of: Vitamin B (especially folate) and bioactive dietary fiber (beta-glucans)
Golden brown coloration. Comparatively large caps and narrow beige-colored stems. Stems are also edible, but larger stems can be tough and chewy. Light, nutty flavor, and mild aroma. Nameko have a similar texture to okra, which can be a bit slimy but are great for thickening sauces and soups.
Harvest Season: Year-round on mushroom farms, wild nameko are found in autumn.
Optimal Cultivation Methods: In Japan, nameko are the only major mushroom variety grown with both bag and bottle cultivation systems depending on the farm. Largely unknown outside of Japan.
Calories 14
Fiber 5.2g
Potassium 37mg
Magnesium 27g
Protein 0.6g
Good Source of: Vitamin D and has the highest concentrations of bioactive dietary fiber (beta-glucans) of any common commercial variety and phenolic antioxidants not found in other mushrooms. A rich source of iron, calcium, iron and other minerals.
Dark brown, usually sold dried due to short shelf life. Before harvest, wood ear mushrooms have an uncanny resemblance to human ears, with rounded oyster shell shapes and numerous folds. A small form of bracket fungi, wood ears do not have stems, and the entire mushroom is edible. Virtually no flavor or smell, wood ears are used for their firm, crunchy texture, which is unaffected even by extensive cooking/boiling, and to add bulk to dishes. Prominent in traditional Chinese medicine.
Harvest Season: Year-round on mushroom farms, wild wood ear mushrooms are a rare summer mushroom, growing well in temperatures between 27 and 31 degrees Celsius. Many Japanese farms increasingly turn to wood ear mushroom production in summer months to reduce air conditioning costs.
Optimal Cultivation Methods: Bag cultivation