Calories in Mushrooms, morel, raw
Generic food Raw Vegetables
Mushrooms, morel, raw contains 31 kcal per 100 g. A typical serving of 1 piece (12.9 g) provides about 4 kcal.
Roughly 54% of its calories come from carbohydrates, with 33% from protein and 13% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 69% of the Daily Value for copper, 68% of the Daily Value for iron and 26% of the Daily Value for manganese.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 31 kcal | |
| Total fat M | 0.57 g | 0.7% |
| Saturated fat C | 0.065 g | 0.3% |
| Trans fat C | 0 g | |
| Sodium M | 21 mg | 0.9% |
| Total carbohydrates C | 5.1 g | 2% |
| Dietary fiber M | 2.8 g | 10% |
| Total sugars M | 0.6 g | |
| Protein M | 3.1 g | 6% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin D ? | 5.1 µg | 25% |
| Thiamin (B1) M | 0.069 mg | 6% |
| Riboflavin (B2) M | 0.21 mg | 16% |
| Niacin (B3) M | 2.3 mg | 14% |
| Pantothenic acid (B5) M | 0.44 mg | 9% |
| Vitamin B6 M | 0.14 mg | 8% |
| Folate (B9) C | 9 µg | 2% |
| Calcium M | 43 mg | 3% |
| Iron M | 12.2 mg | 68% |
| Magnesium M | 19 mg | 5% |
| Phosphorus M | 194 mg | 16% |
| Potassium M | 411 mg | 9% |
| Zinc M | 2 mg | 18% |
| Copper M | 0.63 mg | 69% |
| Manganese M | 0.59 mg | 26% |
| Selenium M | 2.2 µg | 4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 33%
- Carbohydrates 54%
- Fat 13%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.1 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber2.8 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.6 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.57 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.065 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium21 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.1 gprotein density, useful for comparing foods with different calorie levels
- Water89.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.052 g |
|---|---|
| Polyunsaturated fat C | 0.43 g |
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0.6 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Individual fatty acids (45)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.22 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.001 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.001 g |
| SFA 16:0 M | 0.052 g |
| SFA 18:0 M | 0.009 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 0.022 g |
| PUFA 18:3 ? | 0 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.002 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0.001 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0.003 g |
| PUFA 20:2 n-6 c,c M | 0.001 g |
| MUFA 16:1 c M | 0.002 g |
| MUFA 18:1 c M | 0.022 g |
| PUFA 18:2 n-6 c,c M | 0.22 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (8)
| Beta-carotene M | 0 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units M | 206 IU |
| Vitamin D2 (ergocalciferol) M | 5.1 µg |
| Vitamin D3 (cholecalciferol) M | 0 µg |
| Cryptoxanthin, beta M | 0 µg |
Sterols (3)
| Stigmasterol M | 0 mg |
|---|---|
| Campesterol M | 3 mg |
| Beta-sitosterol M | 0 mg |
Other components (6)
| Water M | 89.6 g |
|---|---|
| Ash M | 1.6 g |
| Energy C | 129 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 9 µg |
Other forms of Mushrooms
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mushrooms, Chanterelle, raw Raw | 32 | 1.5 g | 6.9 g | 0.53 g |
| Mushrooms, brown, italian, or crimini, raw Raw | 22 | 2.5 g | 4.3 g | 0.1 g |
| Mushrooms, shiitake, stir-fried Cooked | 39 | 3.5 g | 7.7 g | 0.35 g |
| Mushrooms, shiitake, dried Dried or dry | 296 | 9.6 g | 75.4 g | 0.99 g |
| Mushrooms, shiitake, cooked, without salt Cooked | 56 | 1.6 g | 14.4 g | 0.22 g |
| Mushrooms, white, cooked, boiled, drained, with salt Cooked | 28 | 2.2 g | 5.3 g | 0.47 g |
| Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw Raw | 22 | 2.5 g | 4.3 g | 0.1 g |
| Mushrooms, oyster, raw Raw | 33 | 3.3 g | 6.1 g | 0.41 g |
| Mushrooms, straw, canned, drained solids Canned | 32 | 3.8 g | 4.6 g | 0.68 g |
| Mushrooms, shiitake, raw Raw | 34 | 2.2 g | 6.8 g | 0.49 g |
| Mushrooms, portabella, grilled Cooked | 29 | 3.3 g | 4.4 g | 0.58 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Mustard greens, raw Raw | 27 | 2.9 g | 4.7 g | 0.42 g |
| Parsley, fresh Raw | 36 | 3 g | 6.3 g | 0.79 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw mushrooms?
100 g of raw mushrooms has 31 kcal. 1 piece (12.9 g): about 4 kcal. 1 cup (66 g): about 20 kcal.
How much protein is in raw mushrooms?
Raw mushrooms contains 3.1 g of protein per 100 g (6% of the 50 g Daily Value), or 0.4 g in 1 piece (12.9 g). About 33% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw mushrooms?
Raw mushrooms has 5.1 g of total carbohydrates per 100 g, including 2.8 g of fiber and 0.6 g of sugars.
How much fat is in raw mushrooms?
Raw mushrooms contains 0.57 g of fat per 100 g, of which 0.065 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw mushrooms contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (69% DV), iron (68% DV), manganese (26% DV), Vitamin D (25% DV) and zinc (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw mushrooms?
100 g contains 21 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Does mushrooms have the same nutrition raw and cooked?
No. Per 100 g, mushrooms, morel, raw has 31 kcal, while mushrooms, shiitake, stir-fried has 39 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168423. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.