Vegetable
chanterelle mushrooms.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
chanterelleraw chanterelle mushroomgirolle
SERVING
CALORIES
32
PROTEIN
1.5g
CARBS
6.9g
FAT
0.53g
FIBER
3.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories32kcal—
Protein1.5g3%
Carbohydrates6.9g2%
Fiber3.8g14%
Sugar1.2g2%
Total fat0.53g1%
Saturated fat0.06g0%
Trans fat0g—
Water89.8g—
MINERALS
Sodium9.0mg0%
Potassium506mg11%
Calcium15mg1%
Iron3.5mg19%
Magnesium13mg3%
Phosphorus57mg5%
Zinc0.35mg3%
Copper0.31mg34%
Manganese0.04mg2%
Selenium0.30µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D5.3µg27%
Vitamin E0.01mg0%
Vitamin K0.10µg0%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.21mg16%
Niacin (B3)4.2mg26%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.06mg4%
Folate (B9)2.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup58g
1 tablespoon3.6g
1 teaspoon1.2g
1 oz28.4g
1 lb453.6g
1 ml0.2g
1 liter241.7g
1 piece5.4g
HEALTH BENEFITS
Why eat it.
- ✓Rich in B vitamins, particularly niacin (B3) and riboflavin (B2), which support energy metabolism and nervous system health.
- ✓Excellent source of vitamin D, especially wild-harvested varieties, crucial for bone health and immune function.
- ✓Contain antioxidants like beta-carotene and flavonoids that help protect cells from oxidative stress.
- ✓Provide essential minerals such as potassium for heart health and copper for red blood cell formation.
COOKING TIPS
In the kitchen.
- 1Chanterelles have a delicate, fruity aroma reminiscent of apricots. Sautéing or roasting are the best methods to enhance their flavor and firm texture.
- 2Begin cooking in a dry pan over medium heat to allow their natural moisture to evaporate before adding fat like butter or oil for browning.
- 3They pair exceptionally well with cream, butter, white wine, eggs, and herbs like thyme and parsley.
- 4Due to their firm texture, they are excellent in sauces, risottos, omelets, or as a standalone side dish.
STORAGE
Keep it fresh.
- Store fresh chanterelles in a paper bag or a container with a loose lid in the refrigerator for up to 10 days. Avoid plastic bags, which trap moisture and cause them to spoil.
- Clean just before use with a soft brush or a damp paper towel. Avoid soaking them in water as they are highly absorbent.
- For long-term storage, sauté chanterelles in butter or oil and then freeze, or dehydrate them completely.
FAQ
Frequently asked questions.
Are chanterelle mushrooms healthy?
Yes, chanterelle mushrooms are highly nutritious and low in calories. They are an excellent source of B vitamins for energy metabolism, vitamin D for bone health, and antioxidants like beta-carotene that help protect cells from oxidative stress.
How many calories and carbs are in chanterelles?
Chanterelles are very diet-friendly, containing approximately 32 calories and 6.86g of carbohydrates per 100g. They are also low in fat, with only about 0.53g per serving.
Are chanterelle mushrooms keto-friendly?
Yes, chanterelles are keto-friendly and low-carb. With under 7g of total carbohydrates per 100g, they can easily be incorporated into a ketogenic diet while providing essential minerals like potassium and copper.
Are chanterelles vegan and gluten-free?
Yes, chanterelle mushrooms are naturally vegan and gluten-free. They are a popular choice in plant-based cooking due to their meaty texture and high nutrient profile, including essential B vitamins.
What do chanterelle mushrooms taste like?
Chanterelles have a sophisticated flavor profile that is often described as earthy, nutty, and slightly peppery. Many people also detect a faint, fruity aroma similar to apricots or peaches.
How do you clean and prepare chanterelles?
Avoid soaking them in water as they absorb moisture easily and can become soggy. Instead, use a soft brush or a damp paper towel to gently wipe away dirt and debris from the cap and gills before sautéing or roasting.
Can you eat chanterelle mushrooms raw?
While not toxic when raw, chanterelles are much better enjoyed cooked. Cooking breaks down the chitin in their cell walls, making them easier to digest and significantly enhancing their unique flavor and aroma.
How should I store fresh chanterelles?
Store fresh chanterelles in a paper bag in the main compartment of the refrigerator. The paper bag allows them to breathe and prevents moisture buildup, which would otherwise cause them to become slimy.
How long do chanterelle mushrooms last?
When stored correctly in a paper bag, fresh chanterelles can last between 5 to 10 days in the refrigerator. Check for signs of spoilage such as a slimy texture, dark soft spots, or a sour odor before using.
Can you freeze chanterelle mushrooms?
Yes, but it is best to sauté them in butter or oil before freezing. Freezing them raw can lead to a bitter taste and a rubbery texture; pre-cooking preserves their delicate flavor for up to several months in the freezer.
