Wood Ear Mushrooms: Crunchy, Low-Calorie Source of Fiber & Copper

Wood ear (*Auricularia auricula-judae*) is a thin, ear-shaped fungus that grows on fallen hardwoods across Asia and Europe. Dried to a paper weight and revived in water, it turns glossy, jet-black and **delivers a unique jelly-crisp texture** prized in hot-and-sour soup.

|Calories|Protein|Fat|Carbs|Fiber|Copper|Iron|Riboflavin| |---|---|---|---|---|---|---|---| |15 kcal|0.6 g|0.1 g|3.6 g|3.0 g|10 % DV|5 % DV|12 % DV|

- **High soluble fiber** (β-glucans) may help lower LDL and feed gut bacteria. - Delivers **copper & iron** that support red-blood-cell formation. - Mild polysaccharides show **anti-inflammatory** and anticoagulant activity in lab studies. - Virtually fat-free and gluten-free, fitting vegan and weight-control menus.

- May accumulate **heavy metals** if cultivated on contaminated logs—buy from reputable farms. - Raw wood ear can harbor *Listeria*; always cook after soaking. - Excessive intake (>100 g dry) linked to rare antiplatelet effect—people on blood thinners should moderate.

- **Rehydrate** 20 min in warm water, then trim the woody core. - Slice thin and add to **stir-fries** for last 2 minutes to keep crunch. - Classic in Chinese **hot-and-sour soup** and Thai salads (*yum hed*). - Marinate in soy-vinegar-sesame for a cold appetizer.

- Choose **whole, unbroken ears** with grey-brown color; avoid whitish mold. - Store dried in an airtight jar up to **1 year** away from humidity. - Rehydrated leftovers keep 3 days in the fridge submerged in water (change daily).