Morchella (Morel) · Morchellaceae
Mushrooms, morel, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Mushrooms, morel, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 72/100
How many beneficial nutrients Mushrooms, morel, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Mushrooms, morel, raw come from — the split across carbs, fat & protein.
54% from carbs
-
Carbs 54%5.1 g per serving
-
Fat 13%0.6 g per serving
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Protein 33%3.1 g per serving
What Mushrooms, morel, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 5.1 g | |
| Dietary Fiber | 2.8 g | |
| Total Sugars | 0.6 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.6 g | — |
| Fructose | 0.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.6 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.4 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 215.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 1.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 52.0 mg | — |
| Stearic Acid | 9.0 mg | — |
| Arachidic Acid | 0.0 mg | — |
| Behenic Acid | 0.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 22.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Nervonic Acid | 3.0 mg | — |
| Linoleic Acid | 215.0 mg | — |
| alpha-Linolenic Acid (ALA) | 0.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.1 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | ~ | — |
| Vitamin D | 5.1 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 2.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 9.0 mcg | |
| Vitamin B12 | ~ | — |
| Pantothenic Acid (B5) | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 43.0 mg | |
| Iron | 12.2 mg | |
| Magnesium | 19.0 mg | |
| Phosphorus | 194.0 mg | |
| Potassium | 411.0 mg | |
| Sodium | 21.0 mg | |
| Zinc | 2.0 mg | |
| Copper | 0.6 mg | |
| Manganese | 0.6 mg | |
| Selenium | 2.2 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Campesterol | 3.0 mg | — |
| Stigmasterol | 0.0 mg | — |
| Beta-sitosterol | 0.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.6 g | — |
About Mushrooms, morel, raw
Morels are among the most sought-after wild mushrooms, instantly recognizable by their hollow, honeycombed conical caps. They appear only briefly in spring, cannot be reliably farmed, and carry a deep, nutty, woodsy flavor that commands high prices and a devoted following among foragers and chefs.
Despite the luxury reputation they are very light, about 31 calories per 100 grams, and surprisingly mineral-rich for a mushroom — notably high in iron, along with copper, manganese, potassium and vitamin D. Their hollow structure traps sauces and butter, which is part of their culinary appeal.
One rule is non-negotiable: morels must always be cooked thoroughly, never eaten raw, as raw morels contain compounds that cause stomach upset. Wild ones also need careful cleaning, since the pitted caps trap grit and insects. Cooked gently in butter, they are classic with eggs, cream sauces and spring vegetables.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mushrooms, morel, raw?
There are 31 calories in 100 g of Mushrooms, morel, raw, or about 4 calories in 1 piece (13 g).
How much protein is in Mushrooms, morel, raw?
Mushrooms, morel, raw contains 3.1 g of protein per 100 g.
How many carbs are in Mushrooms, morel, raw?
Mushrooms, morel, raw has 5.1 g of carbohydrates per 100 g.
How much fat is in Mushrooms, morel, raw?
Mushrooms, morel, raw provides 0.6 g of total fat per 100 g.
What is Mushrooms, morel, raw a good source of?
Mushrooms, morel, raw is an excellent source of Copper (69% DV), Iron (68% DV), Vitamin D (26% DV) and Manganese (26% DV) and a good source of Zinc, Riboflavin (B2), Phosphorus, Niacin (B3) and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
