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Morel mushroom Calories
Low-calorie wild mushroom rich in fiber and minerals
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Morel mushroom (66 g) has 20 calories. That works out to 31 calories per 100 g. It contains 3.4 g of carbs, 2 g of protein, 0.4 g of fat and 1.8 g of fiber. Its 0.4 mg of Copper covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Morel mushroom Nutrition Facts
Selected: 1 cup (whole) · 66 g
20
KCAL / 66G
Carbs
3.4g
· 1% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 32% · Fat 14%
Morel mushroom nutrition facts table · 1 cup (whole) (66 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.3 mg | 0% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Morel mushroom?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 66 g | 20 kcal |
| 1 piece (small) | 5 g | 2 kcal |
| 1 piece (medium) | 9 g | 3 kcal |
| 1 piece (large) | 15 g | 5 kcal |
| ½ cup (whole) | 33 g | 10 kcal |
| 10 piece (small) | 50 g | 16 kcal |
| 1 serving (medium) | 80 g | 25 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (large) | 120 g | 37 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Morel mushroom
Can you eat morel mushrooms raw?
No, morel mushrooms should not be eaten raw. Raw or undercooked morels can cause gastrointestinal illness, so cook them thoroughly before eating, including the inside of larger pieces.
How do you identify a true morel mushroom?
A true morel mushroom typically has a honeycomb-like cap and a hollow interior. These features are useful clues, not a guarantee of safe identification; false morels can be dangerous, so never eat a wild mushroom unless an expert confirms it.
How do you clean morel mushrooms?
Brush away dirt from morel mushrooms and rinse them briefly only if needed, then dry them well. Their pitted caps can trap grit and insects, so cut them lengthwise and inspect the inside before cooking.
How should you cook morel mushrooms?
Cook morel mushrooms thoroughly before eating them. Sauté them in butter or oil, or add them to sauces, soups, and egg dishes; make sure larger pieces are cooked through rather than only browned on the outside.
Where and when do morel mushrooms grow?
Morel mushrooms usually appear in spring in wooded areas, often near trees. Their timing and location vary with local conditions, and foraged mushrooms should be identified by an expert before you eat them.
How long do fresh morel mushrooms last, and how should you store them?
Fresh morel mushrooms keep best when refrigerated unwashed in a breathable paper bag and used promptly. Avoid sealing damp mushrooms in plastic, which traps moisture; clean them just before cooking.
Can you freeze morel mushrooms?
Yes, you can freeze morel mushrooms after cooking them. Let them cool, pack them in an airtight container, and freeze; reheat them thoroughly after thawing. Freezing them raw can leave their texture less appealing.
How do you rehydrate dried morel mushrooms?
Soak dried morel mushrooms in warm water until softened, then cook them thoroughly. Strain the soaking liquid to remove grit before using it in a sauce or soup; drying does not make morels safe to eat uncooked.
Why are morel mushrooms so expensive?
Morel mushrooms can be expensive because they are seasonal wild fungi that are difficult to find and harvest in quantity. Their distinctive flavor and short fresh season also make them a sought-after ingredient.
What do morel mushrooms taste like, and what can replace them?
Morel mushrooms have an earthy, nutty flavor and a distinctive texture. If you cannot find them, shiitake or porcini can add savory depth to a dish, but neither reproduces the morel’s honeycomb shape or exact flavor.
Morel mushroom Vitamins & Minerals
Vitamins
B2
0.14mg · 11% DV
B3
1.49mg · 9% DV
Vitamin C
5.28mg · 6% DV
B5
0.29mg · 6% DV
Minerals
Copper
0.42mg · 47% DV
Iron
8.05mg · 45% DV
Phosphorus
128mg · 18% DV
Manganese
0.39mg · 17% DV
Potassium ⭐
271mg · 8% DV
Sodium
3.3mg · 0% DV
Morel mushroom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Morel mushroom
To burn the 20 calories in 1 cup (whole) (66 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Morel mushroom?
Morel mushroom is a prized wild spring mushroom, recognised by its honeycomb-like cap. It grows in woodland and is sold fresh or dried; its deep, earthy aroma means a small amount can bring plenty of flavour to a dish.
Across Europe and North America, morels are commonly sautéed, served with eggs, or folded into sauces and risottos. Their tender, distinctive texture pairs especially well with butter, garlic, herbs and cream. Morels are low in calories and provide fibre, with 31 calories per 100 g. Always cook them thoroughly rather than eating them raw; for a lighter serving, sauté with a little oil and seasonal vegetables instead of using a rich sauce.
How Nutritious Is Morel mushroom?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Morel mushroom Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Morel mushroom Contain Allergens?
No known major allergens
Which Diets Is Morel mushroom Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Morel mushroom Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.