Mushrooms Morel (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Mushrooms, morel, raw
Vegetables and Vegetable Products
A 100g serving covers 69% of the daily recommended Copper, making Mushrooms Morel (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3.1g), fat (0.6g), and carbohydrates (5.1g) per 100g. With 31 calories per 100g, Mushrooms Morel (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 21mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Mushrooms Morel (Raw) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein33%3.1 g
- Fat14%0.57 g
- Carbs54%5.1 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 89.6 | G |
| Energy | 31.0 | KCAL |
| Protein | 3.1 | G |
| Total lipid (fat) | 0.57 | G |
| Carbohydrate, by difference | 5.1 | G |
| Fiber, total dietary | 2.8 | G |
| Total Sugars | 0.60 | G |
| Thiamin | 0.07 | MG |
| Riboflavin | 0.20 | MG |
| Niacin | 2.3 | MG |
| Vitamin B-6 | 0.14 | MG |
| Folate, total | 9.0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 5.1 | UG |
| Calcium, Ca | 43.0 | MG |
| Iron, Fe | 12.2 | MG |
| Magnesium, Mg | 19.0 | MG |
| Phosphorus, P | 194 | MG |
| Potassium, K | 411 | MG |
| Sodium, Na | 21.0 | MG |
| Zinc, Zn | 2.0 | MG |
| Copper, Cu | 0.63 | MG |
| Manganese, Mn | 0.59 | MG |
| Selenium, Se | 2.2 | UG |
| Energy | 129 | kJ |
| Ash | 1.6 | G |
| Sucrose | 0 | G |
| Glucose | 0.60 | G |
| Fructose | 0 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Galactose | 0 | G |
| Pantothenic acid | 0.44 | MG |
| Folic acid | 0 | UG |
| Folate, food | 9.0 | UG |
| Folate, DFE | 9.0 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin D (D2 + D3), International Units | 206 | IU |
| Vitamin D2 (ergocalciferol) | 5.1 | UG |
| Vitamin D3 (cholecalciferol) | 0 | UG |
| Fatty acids, total saturated | 0.07 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0.001 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.001 | G |
| SFA 15:0 | 0 | G |
| SFA 16:0 | 0.05 | G |
| SFA 17:0 | 0 | G |
| SFA 18:0 | 0.009 | G |
| SFA 20:0 | 0 | G |
| SFA 22:0 | 0 | G |
| SFA 24:0 | 0.001 | G |
| Fatty acids, total monounsaturated | 0.05 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.002 | G |
| MUFA 16:1 c | 0.002 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 0.02 | G |
| MUFA 18:1 c | 0.02 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| MUFA 22:1 c | 0 | G |
| MUFA 24:1 c | 0.003 | G |
| Fatty acids, total polyunsaturated | 0.43 | G |
| PUFA 18:2 | 0.21 | G |
| PUFA 18:2 n-6 c,c | 0.21 | G |
| PUFA 18:2 CLAs | 0 | G |
| PUFA 18:3 | 0 | G |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 | G |
| PUFA 18:3 n-6 c,c,c | 0 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0.001 | G |
| PUFA 20:3 | 0 | G |
| PUFA 20:3 n-3 | 0 | G |
| PUFA 20:3 n-6 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:4 | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Fatty acids, total trans-monoenoic | 0 | G |
| TFA 16:1 t | 0 | G |
| TFA 18:1 t | 0 | G |
| TFA 22:1 t | 0 | G |
| TFA 18:2 t not further defined | 0 | G |
| Fatty acids, total trans-polyenoic | 0 | G |
| Stigmasterol | 0 | MG |
| Campesterol | 3.0 | MG |
| Beta-sitosterol | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| piece (12.9g) | 4 | 0.4g | 0.1g | 0.7g |
| cup (66g) | 20 | 2.1g | 0.4g | 3.4g |
Scaled from Mushrooms Morel (Raw)'s per-100g values using USDA portion data.
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Mushrooms Morel (Raw) is a excellent source of Iron (68% DV) — see top foods ranked by Iron
- Mushrooms Morel (Raw) is a excellent source of Vitamin D (26% DV) — see top foods ranked by Vitamin D
- Mushrooms Morel (Raw) is a good source of Zinc (18% DV) — see top foods ranked by Zinc
- Mushrooms Morel (Raw) is a good source of Fiber (10% DV) — see top foods ranked by Fiber
Dietary Considerations
With 411mg of potassium per 100g, individuals on a renal diet should moderate their intake of Mushrooms Morel (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Mushrooms Morel (Raw) is naturally low in sodium at 21mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Mushrooms Morel (Raw) provides 12.2mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Vitamin D: top 2% (#165 of 8,262)
- Iron: top 3% (#248 of 8,262)
- Potassium: top 13% (#1,074 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168423.
View on USDA FoodData Central →