Know what’s on your plate
Morel mushrooms
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 31 kcal —
- Protein 3.1 g 6%
- Carbohydrate 2.3 g 1%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.8 g 10%
- Sugars 0.6 g —
- Sodium 21 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin D 5.1 µg 26%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 2.3 mg 14%
- Pantothenic acid (B5) 0.44 mg 9%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 9 µg 2%
Minerals
- Calcium 43 mg 3%
- Iron 12.2 mg 68%
- Magnesium 19 mg 5%
- Phosphorus 194 mg 16%
- Potassium 411 mg 9%
- Zinc 2 mg 18%
- Copper 0.63 mg 69%
- Manganese 0.59 mg 26%
- Selenium 2.2 µg 4%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 31 | 3.1 g | 2.3 g | 0.6 g |
| 1 × cup | 66 g | 20 | 2.1 g | 1.5 g | 0.4 g |
| 1 × piece | 12.9 g | 4 | 0.4 g | 0.3 g | 0.1 g |
| 2 × cup | 132 g | 41 | 4.1 g | 3 g | 0.8 g |
| ½ × cup | 33 g | 10 | 1 g | 0.8 g | 0.2 g |
| 3 × cup | 198 g | 61 | 6.2 g | 4.6 g | 1.1 g |
| 4 × cup | 264 g | 82 | 8.2 g | 6.1 g | 1.5 g |
Similar foods
- Morelfresh29 kcal / 100 g
- Chanterelle mushroomraw32 kcal / 100 g
- Oyster mushroomraw33 kcal / 100 g
- Mushroomraw12 kcal / 100 g
- False morel18 kcal / 100 g
- Truffleraw94 kcal / 100 g
- Porcini mushroomsraw31 kcal / 100 g
- Chanterelleraw23 kcal / 100 g
- Enoki mushroomsraw37 kcal / 100 g
- Shiitake mushroomsraw34 kcal / 100 g
Questions about Morel mushrooms
Do you need to cook morel mushrooms before eating them?
Yes. Never eat morels raw or undercooked: slice them and cook thoroughly in a pan for at least 10–15 minutes, or simmer them in a dish until fully cooked.
How do you clean morel mushrooms without losing their flavour?
Cut them lengthways and brush away grit caught in the honeycomb-like caps. If they are very dirty, rinse them quickly under cold water and dry them well; avoid soaking them.
How do you cook morel mushrooms in a pan?
Melt butter over medium heat, add the cleaned, halved morels and cook for 10–15 minutes, stirring often, until tender and thoroughly cooked. Add a splash of water or stock if the pan gets dry before they are done.
What dishes go well with morel mushrooms?
Their earthy flavour suits a cream sauce served with pasta, chicken or veal, and they are also excellent in risotto or scrambled eggs. Cook them fully before adding them to a finished dish.
Can you use dried morel mushrooms instead of fresh ones?
Yes. Soak dried morels in warm water for about 20–30 minutes, then cook them thoroughly; strain the soaking liquid through a fine sieve and use it in a sauce or risotto. Dried morels have a concentrated flavour, so use fewer than you would of fresh ones.
How should you store fresh morel mushrooms?
Keep them unwashed in a paper bag in the fridge and use them within a few days. Clean them just before cooking, as damp morels spoil more quickly.
How can you tell a true morel from a false morel?
True morels have a pitted, honeycomb-like cap and are hollow through the stem when cut lengthways. False morels can be poisonous, so do not eat a wild mushroom unless it has been identified with certainty by an expert.
Which nutrients stand out in morel mushrooms?
Morels are a source of iron and vitamin D. A 100 g portion contains 12.2 mg of iron and 5.1 µg of vitamin D.
Source: USDA FoodData Central 168423 · per 100 g · carbohydrate per EU label, fibre excluded
