USDA reference food · Vegetables and Vegetable Products

Mushrooms, morel, raw

1 cup of mushrooms, morel, raw (66 g) has 20 calories, 2g of protein, 0g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 168423).

FoodData Central 168423, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (66g)

AmountPortion

Amount per serving

Calories20

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol not declared

Sodium 15mg1%

Total Carbohydrate 3g1%

Dietary Fiber 2g7%

Total Sugars 0g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 3.4mcg17%

Calcium 30mg2%

Iron 8mg45%

Potassium 270mg6%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 3.1g; more than 31% of 8,218 USDA reference foods
Calories per 100 g: 31; more than 7% of reference foods
Fiber per 100 g: 2.8g; more than 78% of reference foods

What a portion gives you

Fiber 2g7%

Protein 2g4%

Potassium 270mg6%

Calcium 30mg2%

Iron 8mg45%

Sodium 15mg1%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 168423); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.4 mg in 1 cup (66 g), 46% of the Daily Value
Manganese0.4 mg in 1 cup (66 g), 17% of the Daily Value
Zinc1.3 mg in 1 cup (66 g), 12% of the Daily Value
Riboflavin0.1 mg in 1 cup (66 g), 10% of the Daily Value
Phosphorus128 mg in 1 cup (66 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 168423), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 54% carbohydrate, 13% fat and 33% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	31.0	7%
Protein	3.12 g	31%
Total fat	0.57 g	23%
Carbohydrate	5.10 g	44%
Fiber	2.80 g	78%
Total sugars	0.60 g	43%
Sodium	21.0 mg	23%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (94)

The portion is 1 cup (66 g); % DV is for that portion.

Energy, macronutrients and sugars (18)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.06 g	3.12 g	4%
Total lipid (fat)	0.38 g	0.57 g	0%
Carbohydrate, by difference	3.37 g	5.10 g	1%
Ash	1.04 g	1.58 g
Energy	20.5 kcal	31.0 kcal
Sucrose	0 g	0 g
Glucose	0.40 g	0.60 g
Fructose	0 g	0 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Water	59.1 g	89.6 g
Total Sugars	0.40 g	0.60 g
Galactose	0 g	0 g
Fiber, total dietary	1.85 g	2.80 g	7%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.043 g	0.065 g	0%
Fatty acids, total monounsaturated	0.034 g	0.052 g
Fatty acids, total polyunsaturated	0.29 g	0.43 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	28.4 mg	43.0 mg	2%
Iron, Fe	8.04 mg	12.2 mg	45%
Magnesium, Mg	12.5 mg	19.0 mg	3%
Phosphorus, P	128 mg	194 mg	10%
Potassium, K	271 mg	411 mg	6%
Sodium, Na	13.9 mg	21.0 mg	1%
Zinc, Zn	1.34 mg	2.03 mg	12%
Copper, Cu	0.41 mg	0.63 mg	46%
Manganese, Mn	0.39 mg	0.59 mg	17%
Selenium, Se	1.45 µg	2.20 µg	3%

Vitamins (18)

Nutrient	Per portion	Per 100 g	% DV
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin D2 (ergocalciferol)	3.37 µg	5.10 µg
Vitamin D3 (cholecalciferol)	0 µg	0 µg
Vitamin D (D2 + D3)	3.37 µg	5.10 µg	17%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Thiamin	0.046 mg	0.069 mg	4%
Riboflavin	0.14 mg	0.20 mg	10%
Niacin	1.49 mg	2.25 mg	9%
Pantothenic acid	0.29 mg	0.44 mg
Vitamin B-6	0.090 mg	0.14 mg	5%
Folate, total	5.94 µg	9.00 µg
Folic acid	0 µg	0 µg
Folate, food	5.94 µg	9.00 µg
Folate, DFE	5.94 µg	9.00 µg	1%

Fatty acids (44)

Nutrient	Per portion	Per 100 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.00066 g	0.0010 g
SFA 12:0	0 g	0 g
SFA 14:0	0.00066 g	0.0010 g
SFA 16:0	0.034 g	0.052 g
SFA 18:0	0.0059 g	0.0090 g
SFA 20:0	0 g	0 g
MUFA 18:1	0.015 g	0.022 g
PUFA 18:2	0.14 g	0.21 g
PUFA 18:3	0 g	0 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
SFA 22:0	0 g	0 g
MUFA 14:1	0 g	0 g
MUFA 16:1	0.0013 g	0.0020 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Stigmasterol	0 mg	0 mg
Campesterol	1.98 mg	3.00 mg
Beta-sitosterol	0 mg	0 mg
SFA 15:0	0 g	0 g
SFA 17:0	0 g	0 g
SFA 24:0	0.00066 g	0.0010 g
TFA 16:1 t	0 g	0 g
TFA 18:1 t	0 g	0 g
TFA 22:1 t	0 g	0 g
TFA 18:2 t not further defined	0 g	0 g
PUFA 18:2 CLAs	0 g	0 g
MUFA 24:1 c	0.0020 g	0.0030 g
PUFA 20:2 n-6 c,c	0.00066 g	0.0010 g
MUFA 16:1 c	0.0013 g	0.0020 g
MUFA 18:1 c	0.015 g	0.022 g
PUFA 18:2 n-6 c,c	0.14 g	0.21 g
MUFA 22:1 c	0 g	0 g
PUFA 18:3 n-6 c,c,c	0 g	0 g
MUFA 17:1	0 g	0 g
PUFA 20:3	0 g	0 g
Fatty acids, total trans-monoenoic	0 g	0 g
Fatty acids, total trans-polyenoic	0 g	0 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 168423: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov