Edible parts
Fruiting body (as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 130 kJ / 31 kcal | 2% |
| Protein | 3.12 g | 6% |
| Carbohydrate | 5.1 g | 2% |
| Fat | 0.57 g | 1% |
| Saturated fat | 0.07 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.8 g |
| Monounsaturated fat | 0.05 g |
| Polyunsaturated fat | 0.43 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin D | 5.1 µg | 102% |
| Folate | 9 µg | 5% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.21 mg | 15% |
| Niacin (B3) | 2.25 mg | 14% |
| Pantothenic acid (B5) | 0.44 mg | 7% |
| Vitamin B6 | 0.14 mg | 10% |
| Calcium | 43 mg | 5% |
| Iron | 12.2 mg | 87% |
| Magnesium | 19 mg | 5% |
| Potassium | 411 mg | 21% |
| Zinc | 2.03 mg | 20% |
| Copper | 0.63 mg | 63% |
| Manganese | 0.59 mg | 29% |
| Phosphorus | 194 mg | 28% |
| Selenium | 2.2 µg | 4% |
| Sodium | 21 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Mushrooms, morel, raw (USDA FDC SR Legacy 168423). Nutrients the row does not report are left blank.
Prep notes
Cook morels. Iron looks huge; portions are small.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Morel (Morchella esculenta) is listed in Thrive’s plant atlas under mushroom. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Fruiting body (as sold).