Vegetables • Deep Nutrition Analytics
Mushrooms, morel, raw
Mushrooms, morel, raw is a vegetables providing 31 kcal per 100g serving, primarily fueled by carbohydrates (5.1g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Copper at 69% of the standard daily value (0.625 mg). Featuring a modest calorie density of 0.3 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 3.1 g
- Carbohydrates
- 5.1 g
- Fat
- 0.6 g
- Fiber
- 2.8 g
Produce Profile: Hydration & Micronutrients
Mushrooms, morel, raw provides natural botanical nutrition with 31 calories per 100g. Providing 2.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Iron Rich
Provides 12.2 mg of dietary iron (68% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.6 g |
| Total lipid (fat) | 0.6 g |
| Protein | 3.1 g |
| Fiber, total dietary | 2.8 g |
| Carbohydrate, by difference | 5.1 g |
| Energy | 31 kcal |
| Energy | 129 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.6 mg |
| Iron | 12.2 mg |
| Manganese | 0.6 mg |
| Vitamin D | 5.1 µg |
| Zinc | 2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D2 (ergocalciferol) | 5.1 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 206 IU |
| Vitamin D (D2 + D3) | 5.1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 43 mg |
| Potassium, K | 411 mg |
| Zinc, Zn | 2 mg |
| Selenium, Se | 2.2 µg |
| Iron, Fe | 12.2 mg |
| Magnesium, Mg | 19 mg |
| Phosphorus, P | 194 mg |
| Sodium, Na | 21 mg |
| Copper, Cu | 0.6 mg |
| Manganese, Mn | 0.6 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Campesterol | 3 mg |
| Glucose | 0.6 g |
| Folate, DFE | 9 µg |
| Folate, total | 9 µg |
| Folate, food | 9 µg |
| Water | 89.6 g |
| Niacin | 2.3 mg |
| Pantothenic acid | 0.4 mg |
| Ash | 1.6 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.2 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| SFA 24:0 | 0 g |
| MUFA 24:1 c | 0 g |
| MUFA 18:1 c | 0 g |
| PUFA 18:2 n-6 c,c | 0.2 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Fatty acids, total saturated | 0.1 g |
Serving calculator
Common serving sizes
- cup66 g
- piece13 g
Compare Mushrooms, morel, raw with Category Peers
Mushrooms, morel, raw vs Cauliflower, green, raw
Compared to Cauliflower, green, raw, Mushrooms, morel, raw has 100% less Vitamin C and 0% lower calories per 100g.
Mushrooms, morel, raw vs Lambsquarters, cooked, boiled, drained, with salt
Compared to Lambsquarters, cooked, boiled, drained, with salt, Mushrooms, morel, raw has 100% less Vitamin C and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Mushrooms, morel, raw?
A standard 100-gram serving of Mushrooms, morel, raw contains 31 calories (130 kJ), alongside 3.1g of protein, 5.1g of carbohydrates, and 0.6g of fat.
In common serving sizes:- 66g (cup): ~20 kcal
- 13g (piece): ~4 kcal
Is Mushrooms, morel, raw suitable for a keto or low-carb diet?
Yes. With only 2.3g of net carbs per 100g (5.1g total carbohydrates minus 2.8g dietary fiber), Mushrooms, morel, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Mushrooms, morel, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Mushrooms, morel, raw are:
- Copper: 0.625 mg (69% of your daily value)
- Iron: 12.2 mg (68% of your daily value)
- Manganese: 0.587 mg (26% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168423).