Vegetables / Cultivated Mushrooms and Edible Fungi
Black wood ear mushroom, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 325kcal / 2530kcal (12%) |
Macronutrients
Protein | 8.4 g/ 71g (11%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 71.6 g/ 348g (20%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.19 mg/ 1mg (14%) |
Vit B3 | 4 mg NE/ 16mg NE (25%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 315 mg/ 750mg (42%) high |
Phosphorus | 264 mg/ 700mg (37%) high |
Iron | 36 mg/ 12mg (300%) high |
Sodium | 110 mg/ 1500mg (7%) low |
What is this food?
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
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
- 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
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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