Know2eat

Morel mushrooms

Morchella esculenta

What morel mushrooms has been studied for

1 association assessed — none with dependable human evidence behind them yet. Strongest first.

  • 1 Insufficient
3 things to know first — allergies, interactions and intake limits

About morel mushrooms

A spring mushroom with a distinctive honeycombed, hollow cap, almost entirely foraged rather than farmed. It is one of the most valuable wild mushrooms in the world.

Also known as Morel, Sponge mushroom, Morille, Common morel

Antioxidant & Oxidative Stress

The evidence in depth

Best supported: Insufficient

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Oxidative stress markers

Antioxidant & Oxidative Stress
Insufficient evidence

Morels are a good source of ergothioneine and score well on laboratory antioxidant assays, which is the extent of the evidence. No human study has fed morels and measured any oxidative-stress marker.

Insufficient evidence. Not enough human research to say anything useful yet.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Morel mushrooms

Ask about Morel mushrooms

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories31 kcal2%
Protein3.12 g6%
Total fat0.57 g1%
Carbohydrate5.1 g2%
Fibre2.8 g10%
Total sugars0.6 g—
Water89.6 g—
Fats
Saturated fat0.065 g0%
Monounsaturated fat0.052 g—
Polyunsaturated fat0.433 g—
ALA (omega-3)0 g—
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.215 g—
Vitamins
Vitamin A0 µg0%
Vitamin D5.1 µg26%
Thiamin (B1)0.069 mg6%
Riboflavin (B2)0.205 mg16%
Niacin (B3)2.25 mg14%
Pantothenic acid (B5)0.44 mg9%
Vitamin B60.136 mg8%
Folate9 µg2%
Minerals
Calcium43 mg3%
Iron12.2 mg68%
Magnesium19 mg5%
Phosphorus194 mg16%
Potassium411 mg9%
Sodium21 mg1%
Zinc2.03 mg18%
Copper0.625 mg69%
Manganese0.587 mg26%
Selenium2.2 µg4%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Ash1.58 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Mushrooms, morel, raw (USDA FoodData Central, FDC ID 168423).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • cookedReduces heat-labile toxins

    Thorough cooking destroys the toxin responsible for morel poisoning. Blanching and discarding the water before the final cooking is the traditional additional precaution.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Avoid

    Morels must be cooked thoroughly and never eaten raw

    Raw and undercooked morels contain a heat-labile toxin that has caused outbreaks of vomiting, diarrhoea and, in a large restaurant outbreak, deaths. Cook them through, discard the cooking liquid from a first blanch, and do not eat them raw under any circumstances.

  • Avoid

    False morels are potentially fatal

    Gyromitra species resemble true morels to an untrained eye and contain gyromitrin, which is metabolised to a hydrazine compound causing liver failure and death. The solid rather than hollow interior is the classic distinguishing feature. Never eat a foraged morel unless someone competent has confirmed it.

  • Worth knowing

    Reactions with alcohol and individual sensitivity

    Some people react badly to properly cooked morels, and reactions are reported more often when alcohol is drunk with the meal. Eating a small amount the first time is sensible.