Nutrition for Morel Mushroom (raw)

Calories, Protein, Vitamins and More


image of morel mushroom source

Morel Mushroom Nutrition Summary

One cup of raw morel mushroom (66 grams or 2.33 oz) contains 20 calories and 2.1 grams of protein. Morel mushroom consist of 90% water, 5% carbohydrates, 3% protein, and less than 1% of fat.

Morel mushroom is an excellent source of many nutrients, including Vitamin D, calcium, iron and potassium. It also contains significant amounts of dietary fiber, manganese, copper, phosphorus and zinc.

In one cup of raw morel mushroom:

  • Calories: 20
  • Protein: 2.1 g
  • Sugar: 0.4 g
  • Dietary fiber: 1.8 g
  • Fat: 0.4 g
  • Sodium: 13.9 mg
There is no significant amounts of saturated fat or cholesterol in morel mushroom.

See the Morel Mushroom Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Mushrooms, morel, raw.

Calories in Morel Mushroom

Morel mushroom has 20 calories per cup or 30 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

53 percent of calories in morel mushroom are from carbohydrates, 33% of calories are from protein and 14% of calories are from fat.

Calories from Carbs

The majority, or 53% of the calories in raw morel mushroom are from carbohydrates. The carbs in morel mushroom are mostly in the form of dietary fiber and sugar (82% and 18%). An excellent high-fiber food, a single cup of morel mushroom contains 7% of recommended daily values or 1.8 grams of dietary fiber.

  • Dietary fiber: 1.8 g
  • Sugar: 0.4 g
There is no significant amounts of starch in morel mushroom.

Calories from Fat

About 14% the calories in raw morel mushroom are from fat. Morel mushroom is very low in total fat, with 0.4 grams per cup. It also is cholestrol free. Most of the fat in morel mushroom are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Saturated fat: < 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol in morel mushroom.

Omega-6 in Morel Mushroom

A source of omega-6 fatty acids, every cup of morel mushroom contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in morel mushroom comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.14 g

Calories Similar to Morel Mushroom

Some other fungi with similar calories to morel mushroom by weight:

Protein in Morel Mushroom

One cup of morel mushroom has 2.1 grams of protein or about 4% of daily recommended intake. Morel mushroom is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.06 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in morel mushroom.

Protein Similar to Morel Mushroom

Some other fungi with similar amounts of protein to morel mushroom by weight:

Vitamins and Minerals in Morel Mushroom

An good source of many nutrients, raw morel mushroom contains abundant amounts of calcium, iron and potassium. In fact, a single cup of morel mushroom contains 45% of recommended daily values or 8 mg of iron. Also an excellent source of calcium, a single cup of morel mushroom contains 3% of recommended daily values or 28.4 mg of calcium.

Vitamins in morel mushroom (1 cup):
  • Thiamin: < 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.5 mg
  • Vitamin b6: 0.1 mg
  • Folate: 5.9 ug
Minerals in morel mushroom (1 cup):
  • Calcium: 28.4 mg
  • Potassium: 271.3 mg
  • Iron: 8 mg
  • Magnesium: 12.5 mg
  • Zinc: 1.3 mg
  • Selenium: 1.5 ug
  • Phosphorus: 128 mg
  • Copper: 0.4 mg
  • Manganese: 0.4 mg
There is no significant amounts of choline, vitamin a, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in morel mushroom.

Morel Mushroom Nutrition Chart

Morel Mushroom:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Morel Mushroom in Cooking

Morel mushroom is not too common in recipes, although it does star in quite a few. Most recipes call for one or two pounds of morel mushroom.

Friends and Relatives of Morel Mushroom

Other similar relatives:


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