Vegetable
Morel mushrooms (raw) Nutrition Facts
USDA description: Mushrooms, morel, raw
Per 100 g, Morel mushrooms (raw) provides 31 calories. A typical portion, 1 cup (66 g), has 20 calories, 2.1 g protein, 3.4 g carbs and 0.4 g fat.
- calories
- 31
- protein
- 3.1 g
- carbs
- 5.1 g
- fat
- 0.6 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 312% | 3.1 g6% | 5.1 g2% | 0.6 g1% | 2.8 g10% | 0.6 g |
| 1 cup66 g | 201% | 2.1 g4% | 3.4 g1% | 0.4 g<1% | 1.8 g7% | 0.4 g |
| 1 piece13 g | 4<1% | 0.4 g1% | 0.7 g<1% | 0.1 g<1% | 0.4 g1% | 0.1 g |
Calories in kcal. n/r = not reported for this food.
How Morel mushrooms ranks among vegetables
Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 3.1 g#24 of 123 vegetables | 20 g#15 of 123 vegetables |
| Fiber | 2.8 g#30 of 112 vegetables | 18 g#27 of 112 vegetables |
| Potassium | 411 mg#15 of 123 vegetables | 2,652 mg#17 of 123 vegetables |
| Calcium | 43 mg#29 of 123 vegetables | 277 mg#28 of 123 vegetables |
| Iron | 12 mg#1 of 123 vegetables | 79 mg#1 of 123 vegetables |
| Magnesium | 19 mg#61 of 122 vegetables | 123 mg#51 of 122 vegetables |
Macronutrient Breakdown
Compared with the median of vegetables
Per 100 g; median of the 122 vegetables with a value.
- Calories
- Morel mushrooms: 31 kcalmedian: 33 kcal
- Protein
- Morel mushrooms: 3.1 gmedian: 1.8 g
- Carbs
- Morel mushrooms: 5.1 gmedian: 7 g
- Fat
- Morel mushrooms: 0.6 gmedian: 0.3 g
- Fiber
- Morel mushrooms: 2.8 gmedian: 2.1 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (66 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.1 g | <1% | 0 g | <1% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Sodium | 21 mg | 1% | 14 mg | 1% |
| Vitamin D | 5.1 µg | 26% | 3.4 µg | 17% |
| Calcium | 43 mg | 3% | 28 mg | 2% |
| Iron | 12 mg | 68% | 8 mg | 45% |
| Potassium | 411 mg | 9% | 271 mg | 6% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Thiamin (B1) | 0.07 mg | 6% | 0.05 mg | 4% |
| Riboflavin (B2) | 0.21 mg | 16% | 0.14 mg | 10% |
| Niacin (B3) | 2.3 mg | 14% | 1.5 mg | 9% |
| Vitamin B6 | 0.14 mg | 8% | 0.09 mg | 5% |
| Folate (approx.) | 9 µg | 2% | 5.9 µg | 1% |
| Phosphorus | 194 mg | 16% | 128 mg | 10% |
| Magnesium | 19 mg | 5% | 13 mg | 3% |
| Zinc | 2 mg | 18% | 1.3 mg | 12% |
| Selenium | 2.2 µg | 4% | 1.5 µg | 3% |
| Copper | 0.63 mg | 69% | 0.41 mg | 46% |
| Manganese | 0.59 mg | 26% | 0.39 mg | 17% |
Not reported in this USDA record: Cholesterol, Vitamin C, Vitamin E, Vitamin K, Vitamin B12.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168423 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.