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Low-calorie, fiber-rich, vitamin and mineral dense mushroom variety
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mozerekla (70 g) has 15 calories. That works out to 22 calories per 100 g. It contains 2.3 g of carbs, 2 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 70 g
15
KCAL / 70G
Carbs
2.3g
· 1% DV
Protein
2g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 42% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0.8 g | 3% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 15 kcal |
| 1 piece (extra small) | 20 g | 4 kcal |
| 1 piece (small) | 40 g | 9 kcal |
| 1 cup (small) | 40 g | 9 kcal |
| 1 piece (large) | 80 g | 18 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 cup (large) | 120 g | 26 kcal |
| 1 serving (large) | 150 g | 33 kcal |
| 1 pack (jumbo) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Mozerekla works well in soups, pasta sauces, omelettes, and vegetable dishes. Sauté it first so excess moisture cooks off, then add it to the recipe; this helps keep the finished dish from becoming watery.
Usually, Mozerekla can stand in for button mushrooms in cooked recipes. Cut it to a similar size and cook until tender, but expect some difference in texture and flavour because the varieties may not behave exactly alike.
Brush Mozerekla with a soft brush or wipe it with a damp cloth. If it has stubborn dirt, rinse it briefly under running water and dry it straight away; soaking can make mushrooms absorb water and release more liquid in the pan.
Discard Mozerekla if it feels slimy, has a sour or unpleasant smell, or shows extensive dark, mushy patches. A little surface moisture alone is not always spoilage, but mushrooms that look or smell noticeably off should not be eaten.
Yes, Mozerekla can be dried if it is clean and in good condition. Slice it evenly, dry the pieces thoroughly using a dehydrator or low oven, and store them in an airtight container only once they have cooled completely.
It is safer to cook Mozerekla rather than eat it raw. Cooking softens its texture and reduces microbial risks. Never eat wild-collected Mozerekla unless a qualified mushroom expert has positively identified it as edible.
Keep fresh Mozerekla unwashed in the refrigerator, ideally in a paper bag or a container that allows some airflow. Excess moisture trapped in sealed plastic can make the mushrooms soften and spoil sooner.
Yes, but cook Mozerekla before freezing for a better texture. Let it cool, pack it airtight, and freeze it; thawed mushrooms may be softer, so they are best added to soups, sauces, or other cooked dishes.
Yes, Mozerekla pairs well with pasta, especially in a simple sauce with garlic, herbs, and a little cooking liquid. Sauté the mushrooms until their released moisture has evaporated before combining them with the pasta.
Mozerekla can add volume and fibre to meals, which may make them more filling. It does not cause weight loss by itself, and deep-frying it or adding rich sauces can make the finished dish much more energy-dense.
Vitamins
B5
1.05mg · 21% DV
Biotin
5.6µg · 19% DV
B2
0.24mg · 18% DV
B3
2.66mg · 17% DV
Minerals
Copper
0.21mg · 23% DV
Phosphorus
67mg · 10% DV
Selenium
4.9µg · 9% DV
Potassium ⭐
245mg · 7% DV
Sodium
3.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 15 calories in 1 cup (medium) (70 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.
Mozerekla is a mushroom variety used as an ingredient, cooked on its own or combined with other vegetables. It has the earthy flavour and tender-to-firm texture familiar from mushrooms, depending on how long it is cooked. It works well sautéed, stirred into eggs, or added to vegetable and meat dishes. Serve it with rice or a salad for a simple meal, or pair it with eggs for breakfast.
Mozerekla is low in calories and provides fibre along with some protein; 100 g contains 22 calories. For a lighter preparation, sauté it with just a little oil and add plenty of greens. If buying it wild, choose mushrooms identified by a knowledgeable, reliable source.
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.
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.
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.
No known major allergens
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
SATURATED
0.03g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.