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Vegetables  / Cultivated Mushrooms and Edible Fungi

Black wood ear mushroom, dried Nutrition Facts

Tengang daga, tuyo
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 325kcal / 2530kcal (12%)

Macronutrients

Total Fat
0.5 g/ 42g (1%)
low
Saturated Fat
0.01 g/ 20g (0.05%)
free
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.02 g
Total Carbohydrates
71.6 g/ 348g (20%)
Dietary Fiber
29.5 g/ 20g (147%)
high
Sugar
0 g/ 63g (0%)
free
Protein
8.4 g/ 71g (11%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.08 mg/ 1mg (6%)
Vitamin B2
0.19 mg/ 1mg (14%)
Vitamin B3
4 mg NE/ 16mg NE (25%)
source

Minerals

Calcium
315 mg/ 750mg (42%)
high
Iron
36 mg/ 12mg (300%)
high
Phosphorus
264 mg/ 700mg (37%)
high
Sodium
110 mg/ 1500mg (7%)
low
What is this food?
AI-assisted
Black wood ear mushroom (dried), a type of fungus/vegetable used in soups, stir-fries, and noodle dishes. When dried, it’s usually rehydrated before cooking.
Why it matters to health
AI-assisted
Black wood ear mushrooms are high in dietary fiber (about 29.5g per 100g), which helps you feel full and supports regular digestion. They also have very little fat and no sugar, making them a good add-on to balanced meals. Since dried mushrooms are more concentrated, they can be higher in carbohydrates than fresh vegetables, but most of that carbs comes from fiber. They also have sodium (about 110mg per 100g), so it’s best to watch how salty the broth or seasonings are, especially if you’re eating this often.
Healthier tips
AI-assisted
  • Use a reasonable portion: start with about 1–2 tablespoons dry, then rehydrate and add to your ulam or soup.
  • Pair with lean protein (fish, chicken, tofu) and a serving of vegetables to complete your 3 meals and 1–2 snacks.
  • Go easy on salty sauces (soy sauce, bouillon, instant seasoning). Flavor with garlic, ginger, pepper, and herbs.
  • If you’re adding to soup, add it early so it softens well, and keep the broth lighter for everyday meals.
Common Filipino dishes
Tinola with mushrooms, Pancit canton with wood ear, Sinigang with mushrooms, Ginisang kabute (wood ear), Mushroom soup (clear or miso-style)
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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