Raw morel mushrooms are 90% water, 5% carbohydrates, 3% protein, and 1% fat. A 100 gram reference amount supplies 31 calories, and is a rich source of iron (94% of the Daily Value, DV), manganese, phosphorus, zinc, moderate levels of several B vitamins and vitamin D (34% DV, if having been exposed to sunlight or artificial ultraviolet light).