Black Mushrooms: Nutrition, Benefits, and Recipes for a Healthy Diet

Black mushrooms—also known as wood ear mushrooms or black fungus or by their scientific name Auricularia auricula-judae— or by their scientific name Auricularia auricula-judae—are a popular edible fungus found growing on tree trunks in regions like Zhejiang, Heilongjiang, Jilin, and Fujian in China. Named for their ear-like shape, these mushrooms are smooth, black or dark brown in color, and offer a satisfyingly crunchy texture when cooked. A staple in many Chinese dishes like cold tossed wood ear or stir-fried pork with wood ear, they’re both delicious and packed with health benefits.

Nutritional Value

Per 100 grams of dried black fungus:

• Dietary fiber: ~70g

• Iron: ~185mg

• Calcium: ~357mg

• Protein: ~12.5g

• Vitamin B2: ~0.8mg

• Vitamin D: trace amounts

• Calories: ~205 kcal (only 20–40 kcal per serving after soaking)

Health Benefits of Black Fungus

1. Improves digestion: High fiber content promotes bowel movement and toxin elimination.

2. Supports blood health: Rich in iron, helps prevent iron-deficiency anemia and improves skin complexion.

3. Lowers cholesterol: Polysaccharides reduce LDL cholesterol, promoting heart health.

4. Boosts immunity: Contains vitamin B-complex and polysaccharides that support immune response.

5. Enhances bone health: Calcium and magnesium aid bone development and help prevent osteoporosis.

6. Antioxidant power: Packed with vitamin E and amino acids that combat free radicals and slow aging.

7. Supports weight loss: Low in calories and rich in phospholipids that help burn fat and reduce buildup.

8. Prevents cardiovascular disease: May reduce blood clotting and cholesterol levels, aiding in prevention of arteriosclerosis and coronary heart disease.

9. Promotes detox and prevents stones: Helps clear residual toxins, waste, and even supports the expulsion of digestive and urinary tract stones.

10. Anti-cancer potential: Polysaccharides help boost immunity and may aid in inhibiting tumor growth.

Who Should Limit or Avoid Black Fungus?

• People with blood clotting disorders or on anticoagulants (e.g., aspirin)

• Those with weak digestive systems or chronic diarrhea

• Pregnant women and post-surgery patients due to anticoagulant properties

Usage Precautions

• Avoid overconsumption: Black fungus is high in fiber, and too much can lead to bloating or digestive discomfort

• Don’t soak too long: Soaking for more than 8 hours increases bacterial risk; cook promptly

• Avoid with certain foods: For example, combining with river snails may cause discomfort

• Fresh wood ear caution: Contains photosensitizers that may cause rashes after sun exposure; dried wood ear is safer

Popular Recipes with Black Fungus

1. Cold Tossed Black Fungus (Liang Ban Mu Er)

• Ingredients: 20g dried wood ear, 1 red bell pepper (julienned), 2 garlic cloves (minced), 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sugar, 1 tsp sesame oil

• Steps:

  1. Soak wood ear in warm water for 2 hours, clean and chop.

  2. Blanch in boiling water for 2 minutes, rinse in cold water, drain.

  3. Mix sauce ingredients.

  4. Toss wood ear and pepper with sauce, chill 10 mins, serve.

2. Stir-Fried Pork with Black Fungus

• Ingredients: 15g dried wood ear, 150g lean pork (sliced), 1 green bell pepper (sliced), ginger slivers, 2 tbsp cooking oil, 1 tsp salt, 1 tbsp soy sauce

• Steps:

  1. Soak and clean wood ear, cut into strips.

  2. Marinate pork with soy sauce for 10 mins.

  3. Stir-fry ginger in hot oil, add pork until browned.

  4. Add wood ear and pepper, stir-fry 2–3 mins, season and serve.

3. Black Fungus Egg Drop Soup

• Ingredients: 10g dried wood ear, 2 eggs (beaten), 800ml water, chopped scallions, 1 tsp salt, pepper to taste

• Steps:

  1. Soak and clean wood ear, tear into small pieces.

  2. Bring water to a boil, add wood ear, simmer 5 mins.

  3. Slowly pour in eggs while stirring to form ribbons.

  4. Season with salt and pepper, garnish with scallions.

How to Select and Store Black Fungus

Selection Tips:

• Choose smooth, firm, and evenly colored dried wood ear

• Avoid moldy or dusty pieces

Storage:

• Store dried black fungus in airtight containers in a cool, dry place

• Once rehydrated, consume black fungus quickly or refrigerate and use within 2 days

• Keep away from moisture to prevent mold

With its unique texture, rich nutritional profile, and numerous health benefits, black fungus is a wonderful ingredient to add to your diet. Whether you enjoy them in salads, stir-fries, or soups, they’re versatile, flavorful, and deeply rooted in traditional Asian cooking.

For quality wood ear mushrooms and Asian cooking tools like slicers and woks, visit Chefco—your trusted source for authentic culinary supplies.