SR Legacy

Mushrooms, morel, raw

Scientific name: Morchella spp.
Category: Vegetables and Vegetable Products

Per 1 cup (66 g)

20Calories

2.1 gProtein

3.4 gCarbs

0.376 gFat

U.S. Nutrition Facts

In the FDA label format, rounded the way a package would be.

Nutrition Facts

Serving size 1 cup (66 g)

Amount per serving

Calories 20

% Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol –

Sodium 15mg 1%

Total Carbohydrate 3g 1%

Dietary Fiber 2g 7%

Total Sugars 0g

Includes – Added Sugars

Protein 2g

Vitamin D 3.4mcg 15%

Calcium 30mg 2%

Iron 8mg 45%

Potassium 270mg 6%

* 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.

“–” means the source doesn't report that nutrient.

Nutrient details

Unrounded values, grouped by type. Select a column heading to sort within each group.

See each nutrient as a percentage of what you need in a day, based on your age, sex, size, and activity. Personalize


Energy and macronutrients
Calories	31 kcal	20 kcal
Protein	3.1 g	2.1 g
Total Fat	0.57 g	0.376 g
Total Carbohydrate	5.1 g	3.4 g
Dietary Fiber	2.8 g	1.8 g
Total Sugars	0.6 g	0.396 g
Fats and cholesterol
Saturated Fat	0.065 g	0.043 g
Monounsaturated Fat	0.052 g	0.034 g
Polyunsaturated Fat	0.433 g	0.286 g
Trans Fat	0 g	0 g
Vitamins
Vitamin A	0 mcg	0 mcg
Vitamin D	5.1 mcg	3.4 mcg
Thiamin (B1)	0.069 mg	0.046 mg
Riboflavin (B2)	0.205 mg	0.135 mg
Niacin (B3)	2.3 mg	1.5 mg
Vitamin B6	0.136 mg	0.09 mg
Folate	9 mcg	5.9 mcg
Minerals
Calcium	43 mg	28 mg
Iron	12 mg	8 mg
Magnesium	19 mg	13 mg
Phosphorus	194 mg	128 mg
Potassium	411 mg	271 mg
Sodium	21 mg	14 mg
Zinc	2 mg	1.3 mg
Copper	0.625 mg	0.413 mg
Manganese	0.587 mg	0.387 mg
Selenium	2.2 mcg	1.5 mcg

How the sources were reconciled

Each food has one source of truth, chosen by the rules on the Sources page.

This food is only in SR Legacy, USDA's final Standard Reference release (2018). The values are USDA's published reference values, but they're no longer updated.

Records used

Dataset	Record	Updated	Role
SR Legacy	168423	Apr 1, 2019	Primary source

Citations

USDA FoodData Central – SR Legacy (Standard Reference, final 2018 release)

U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Legacy Release (SR Legacy), via FoodData Central. "Mushrooms, morel, raw," FDC ID 168423, published April 1, 2019.

https://fdc.nal.usda.gov/food-details/168423/nutrients · License: Public domain (CC0 1.0) · Accessed September 19, 2026

Wikimedia Commons

Photo by Beentree, via Wikimedia Commons, licensed under CC BY-SA 4.0.

https://commons.wikimedia.org/wiki/File:Morchella_conica_1_beentree.jpg · License: CC BY-SA 4.0 · Accessed September 19, 2026

Nutrition information is for general reference and isn't medical or dietary advice. Product formulas change; the label on the package in hand is the final word.