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Dried Wood Ear Mushroom
Fungi
Nutri-ScoreA

Dried Wood Ear Mushroom

Auricularia auricula-judae

Clinical Encyclopedia

Dried wood ear mushrooms are a popular ingredient in Asian cuisine, known for their unique texture and ability to absorb flavors. They are low in calories and rich in dietary fiber, making them a healthy addition to various dishes.

Also known as:
Black fungusCloud ear mushroom
Scientific NameAuricularia auricula-judae
Region of OriginChina
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories49 kcal
Water
89%
Fiber2.5g
Total13.6g
Protein
2.2g(16%)
Fats
0.2g(1%)
Carbohydrates
11.2g(82%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.2 mg (15%)
Vitamin b3 (niacin)1.5 mg (9%)
Folate12 mcg (3%)
Vitamins with less than 2% DV
Vitamin C: 0.5 mg

Minerals

Major Source (≥ 2% DV)
Potassium300 mg (6%)
Calcium18 mg (2%)
Iron0.5 mg (3%)
Magnesium10 mg (2%)
Minerals with less than 2% DV
Zinc: 0.1 mg

Health Benefits

✓Rich in dietary fiber, which aids in digestion and promotes gut health.
✓Contains antioxidants that may help reduce inflammation and support overall health.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Soak dried wood ear mushrooms in warm water for 20-30 minutes before cooking. They can be added to soups, stir-fries, or salads.

Smart Selection & Storage

How to Select

Choose dried wood ear mushrooms that are whole and free from any signs of mold or discoloration.

How to Store

Store in an airtight container in a cool, dry place to maintain freshness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatoryDigestive support
Main Applications
•Culinary uses in soups and stir-fries
•Traditional medicine for respiratory health
Bioactive Compounds
Polysaccharides

May enhance immune function and provide anti-inflammatory effects.

How to Consume
Dried, rehydrated in water, cooked in dishes
Did you know?

"Wood ear mushrooms have been used in traditional Chinese medicine for centuries, believed to promote blood circulation and improve skin health."

Myths vs Realities

MythDried wood ear mushrooms are toxic.
RealityThey are safe to eat when properly prepared and cooked.
MythYou can eat them without soaking.
RealityThey must be soaked and cooked to be safe and palatable.
MythDried wood ear mushrooms have no nutritional value.
RealityThey are low in calories but rich in fiber, vitamins, and minerals.

Healthy Recipes

Wood Ear Mushroom and Quinoa Salad

A refreshing salad combining the earthy flavors of dried wood ear mushrooms with protein-packed quinoa and crisp vegetables, perfect for a light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup rehydrated dried wood ear mushrooms
  • 1 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, rehydrated wood ear mushrooms, cucumber, cherry tomatoes, and parsley.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.

Stir-Fried Wood Ear Mushrooms with Broccoli

A vibrant stir-fry featuring wood ear mushrooms and broccoli, tossed in a savory garlic sauce, making for a nutritious side dish or main course.

Ingredients
  • 1 cup rehydrated dried wood ear mushrooms
  • 2 cups broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and add minced garlic and ginger, sautéing until fragrant.
  2. 2. Add the broccoli florets and stir-fry for 3-4 minutes until bright green and tender.
  3. 3. Stir in the wood ear mushrooms and soy sauce, cooking for an additional 2-3 minutes. Sprinkle with sesame seeds before serving.

Wood Ear Mushroom and Tofu Soup

A comforting and nourishing soup featuring wood ear mushrooms and tofu, infused with ginger and scallions for a delightful flavor.

Ingredients
  • 4 cups vegetable broth
  • 1 cup rehydrated dried wood ear mushrooms
  • 1 cup firm tofu, cubed
  • 1 tablespoon ginger, grated
  • 2 scallions, chopped
  • 1 tablespoon soy sauce
  • Salt to taste
Instructions
  1. 1. In a pot, bring the vegetable broth to a simmer and add the ginger and soy sauce.
  2. 2. Add the wood ear mushrooms and tofu, cooking for 5-7 minutes until heated through.
  3. 3. Stir in the chopped scallions and season with salt to taste before serving.

Spicy Wood Ear Mushroom Lettuce Wraps

These spicy lettuce wraps are filled with a flavorful mixture of wood ear mushrooms, bell peppers, and a hint of chili, making for a healthy appetizer.

Ingredients
  • 1 cup rehydrated dried wood ear mushrooms
  • 1 cup diced bell peppers
  • 1 tablespoon chili paste
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 head of butter lettuce, leaves separated
Instructions
  1. 1. In a skillet, heat sesame oil and add the diced bell peppers, sautéing until tender.
  2. 2. Stir in the wood ear mushrooms, chili paste, and soy sauce, cooking for another 3-4 minutes.
  3. 3. Spoon the mixture into lettuce leaves and serve as wraps.

Wood Ear Mushroom and Spinach Omelette

A protein-rich omelette filled with rehydrated wood ear mushrooms and fresh spinach, perfect for a nutritious breakfast or brunch.

Ingredients
  • 3 eggs
  • 1/2 cup rehydrated dried wood ear mushrooms
  • 1 cup fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk the eggs with salt and pepper until well combined.
  2. 2. Heat olive oil in a skillet over medium heat, add the wood ear mushrooms and spinach, sautéing until spinach wilts.
  3. 3. Pour the eggs over the vegetables, cooking until set, then fold and serve.

Wood Ear Mushroom and Brown Rice Bowl

A wholesome bowl featuring wood ear mushrooms, brown rice, and a medley of vegetables, drizzled with a tangy dressing for a complete meal.

Ingredients
  • 1 cup cooked brown rice
  • 1/2 cup rehydrated dried wood ear mushrooms
  • 1 cup mixed vegetables (carrots, peas, bell peppers)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cooked brown rice, wood ear mushrooms, and mixed vegetables.
  2. 2. In a separate bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the rice bowl and mix well before serving.

Wood Ear Mushroom and Avocado Toast

A trendy and nutritious avocado toast topped with sautéed wood ear mushrooms, adding a unique texture and flavor to your breakfast.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/2 cup rehydrated dried wood ear mushrooms
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread slices until golden brown.
  2. 2. In a skillet, heat olive oil and sauté the wood ear mushrooms until tender.
  3. 3. Mash the avocado with salt and pepper, spread it on the toast, and top with sautéed mushrooms and red pepper flakes.

Wood Ear Mushroom and Chickpea Curry

A hearty and flavorful curry featuring wood ear mushrooms and chickpeas, simmered in a fragrant coconut milk sauce, served over rice.

Ingredients
  • 1 cup rehydrated dried wood ear mushrooms
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 onion, diced
  • 2 cloves garlic, minced
  • Salt to taste
Instructions
  1. 1. In a pot, sauté the onion and garlic until translucent.
  2. 2. Add the chickpeas, wood ear mushrooms, coconut milk, and curry powder, simmering for 15 minutes.
  3. 3. Season with salt and serve over rice.

Wood Ear Mushroom and Zucchini Noodles

A low-carb dish featuring spiralized zucchini noodles tossed with sautéed wood ear mushrooms and a light garlic sauce, perfect for a healthy dinner.

Ingredients
  • 2 zucchinis, spiralized
  • 1 cup rehydrated dried wood ear mushrooms
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté minced garlic until fragrant.
  2. 2. Add the wood ear mushrooms and cook until tender, then stir in the spiralized zucchini.
  3. 3. Cook for 2-3 minutes until zucchini is just tender, season with salt and pepper, and serve immediately.

Wood Ear Mushroom and Cauliflower Rice Stir-Fry

A healthy stir-fry using cauliflower rice and wood ear mushrooms, packed with vegetables and flavor, making it a perfect low-carb meal.

Ingredients
  • 2 cups cauliflower rice
  • 1 cup rehydrated dried wood ear mushrooms
  • 1 cup mixed bell peppers, diced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 green onion, chopped
Instructions
  1. 1. Heat sesame oil in a pan and add the mixed bell peppers, sautéing until tender.
  2. 2. Add the wood ear mushrooms and cauliflower rice, stirring well to combine.
  3. 3. Pour in the soy sauce and cook for another 3-4 minutes. Garnish with chopped green onions before serving.

Frequently Asked Questions (FAQ)

How do you prepare dried wood ear mushrooms?

Soak them in warm water for 20-30 minutes until they expand, then rinse and use in your recipes.

Are dried wood ear mushrooms nutritious?

Yes, they are low in calories and high in fiber, vitamins, and minerals.

Can you eat dried wood ear mushrooms raw?

No, they should be rehydrated and cooked before consumption.

What dishes can I use dried wood ear mushrooms in?

They are commonly used in soups, stir-fries, and salads.

Do dried wood ear mushrooms have any health benefits?

They are known for their antioxidant properties and may support digestive health.

Where can I buy dried wood ear mushrooms?

They can be found in Asian grocery stores or online.

How should I store dried wood ear mushrooms?

Keep them in a cool, dry place in an airtight container.

Are there any side effects of eating dried wood ear mushrooms?

Generally, they are safe to eat, but some individuals may experience allergic reactions.

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