Mushrooms (morel, raw) nutrition facts
Morchella spp.
100 grams of mushrooms, morel, raw contain 31 calories, 3.1 g of protein, 5.1 g of carbohydrates and 0.6 g of fat. It is an excellent source of copper (69% DV), iron (68% DV), vitamin D (26% DV) and manganese (26% DV). Most of its calories (54%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Copper69%
- Iron68%
- Vitamin D26%
- Manganese26%
- Zinc18%
- Riboflavin (B2)16%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 5.1 µg | 26% |
| Vitamin A | 0 µg | 0% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 2.25 mg | 14% |
| Pantothenic acid (B5) | 0.44 mg | 9% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate | 9 µg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 43 mg | 3% |
| Iron | 12.2 mg | 68% |
| Potassium | 411 mg | 9% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 194 mg | 16% |
| Zinc | 2.03 mg | 18% |
| Copper | 0.63 mg | 69% |
| Manganese | 0.59 mg | 26% |
| Selenium | 2.2 µg | 4% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.05 g | - |
| Polyunsaturated fat | 0.43 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 89.6 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Mushrooms (morel, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 31 | 63.7 | -51% |
| Protein | 3.12 g | 2.82 g | +11% |
| Total carbohydrate | 5.1 g | 12.5 g | -59% |
| Total fat | 0.57 g | 1.01 g | -44% |
| Dietary fiber | 2.8 g | 3 g | -7% |
| Total sugars | 0.6 g | 3.34 g | -82% |
| Sodium | 21 mg | 157 mg | -87% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168423. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.