Chantarelle

Vegetable

Item Rating: 89/100

1 serving (100 grams) contains 38 calories, 1.5 grams of protein, 0.4 grams of fat, and 6.9 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		95
% Daily Value*
Total Fat		1 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		12.5 mg	0%
Total Carbohydrates		17.2 g	6%
	Dietary Fiber	9.5 g	33%
	Sugars	2.5 g
protein		3.8 g	7%
Vitamin D		530 mcg	2650%
Calcium		37.5 mg	2%
Iron		1.8 mg	10%
Potassium		1265 mg	26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (9.7%)

Protein: 15 cal (16.3%)

Carbs: 68 cal (74.0%)

About Chantarelle

Chanterelles are highly sought-after wild mushrooms commonly found in forests across Europe, North America, and Asia. They are a staple in French, Nordic, and other European cuisines, often paired with dairy or used in creamy sauces. Chanterelles are low in calories (38 calories per 100g), high in dietary fiber (3.8g per 100g), and contain modest amounts of protein (1.5g per 100g). Nutritionally, they are rich in vitamin D (212 IU per 100g), making them a rare plant-based source of this vital nutrient. They also provide vitamin C, iron, potassium, and trace amounts of calcium, making them a nutrient-dense yet lightweight addition to meals.

Health Benefits

• Boosts bone health due to their high vitamin D content (212 IU per 100g), supporting calcium absorption and bone strength.
• Supports immune function with 6.4mg of vitamin C per 100g, which enhances the body’s ability to fight infections.
• Aids digestion through high dietary fiber content (3.8g per 100g), promoting gut health and regular bowel movements.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie diets, low-fat diets

Not suitable for: Individuals with mushroom allergies

Selection and Storage

Store chantarelles in a paper bag in the refrigerator to prevent moisture buildup. Clean them gently with a damp cloth or brush before cooking to preserve their delicate texture.

Common Questions About Chantarelle Nutrition

Are chanterelles nutritious?

Chanterelles are highly nutritious, offering just 38 calories per 100 grams. They provide 1.5 grams of protein, 6.9 grams of carbs (3.8 grams of which are fiber), and are low in fat at 0.4 grams. They're also rich in vitamins, particularly vitamin D and some B vitamins, and contain essential minerals like potassium and iron.

Are chanterelles suitable for a keto or low-carb diet?

Chanterelles can fit into a keto or low-carb diet, as they have only 6.9 grams of total carbohydrates per 100 grams and 3.8 grams of fiber, resulting in approximately 3.1 grams of net carbs. Their low calorie and high nutrient profile make them a great addition in moderation for these diets.

What are the health benefits of chanterelles?

Chanterelles offer several health benefits due to their high fiber content, which promotes digestive health, and their richness in antioxidants, supporting immune function. They're also a natural source of vitamin D, important for bone health, and potassium, which helps regulate blood pressure. However, ensure proper identification and preparation as some wild mushrooms may be toxic.

How much chanterelle mushroom should I eat per serving?

A serving size of chanterelles is typically around 100 grams, providing just 38 calories and a good dose of vitamins and fiber. This portion is ideal for adding to soups, stir-fries, or as a side dish. Always cook chanterelles thoroughly to enhance their flavor and digestibility.

How do chanterelles compare to other mushrooms?

Compared to common mushrooms like button or portobello, chanterelles are slightly higher in fiber and more nutrient-dense, with a unique earthy flavor. They also stand out for their naturally high levels of vitamin D. However, they are more delicate and require careful cleaning and preparation due to their fragile structure and foraging origins.

Data Sources & Scientific References