How Many Calories in Chanterelles? Nutrition Facts & Macros
100 g of chanterelles has 32 calories
Protein 1.5g · Carbs 6.9g · Fat 0.5g
Chanterelles are among the most prized wild mushrooms in European cuisine — golden, trumpet-shaped fungi foraged from forests across Scandinavia, Central Europe, and beyond. At just 32 kcal per 100 g, chanterelles are extremely low in calories while being one of the rare plant-based sources of vitamin D (5.3 mcg per 100 g, about 35% of the daily value). They also stand out for their high potassium (506 mg) and iron (3.47 mg) content. Peak season runs from July through October, when they appear in markets and restaurant menus across Europe. Fresh chanterelles are about 90% water by weight.
134 kJ · per 100g · Water: 89.85 g
Calorie Calculator: Chanterelle
100 g Chanterelle contains 32 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (54g) | 17 kcal | 0.8g | 3.7g | 0.3g |
| 100 grams | 32 kcal | 1.5g | 6.9g | 0.5g |
Snap a photo — AI counts the calories for you.
Chanterelle — Nutrition Facts
| Chanterelle | per 100g |
|---|---|
| Calories | 32 kcal |
| Protein | 1.49 g |
| Fat | 0.53 g |
| Carbs | 6.86 g |
| Fiber | 3.8 g |
| Sugar | 1.16 g |
| Sodium | 9 mg |
| Potassium | 506 mg |
| Magnesium | 13 mg |
| Phosphorus | 57 mg |
| Water | 89.85 g |
Source: USDA FoodData Central (FDC ID: 168422) · Data verified April 2026
Variations
Fresh chanterelles (raw)
32 calories per 100 g. Delicate peppery-apricot flavor. Peak season July through October. Best used within 2-3 days of picking. Store in a paper bag in the fridge, never in plastic (they sweat and spoil quickly).
Dried chanterelles
Dried chanterelles are significantly more calorie-dense per 100 g due to water removal — roughly 10x concentration of nutrients and calories. They have an intense, concentrated flavor and are excellent for soups, risottos, and sauces. Rehydrate in warm water for 20-30 minutes before cooking. A small amount goes a long way.
Canned chanterelles
Canned chanterelles have similar calorie content to fresh but typically higher sodium from the brine. The texture is softer and flavor less intense compared to fresh or dried. Convenient year-round option when fresh chanterelles are out of season. Drain and rinse before use to reduce sodium.
Dietary Perspectives
For Weight Loss
Chanterelles are outstanding for weight loss at just 32 kcal per 100 g with 3.8 g of fiber. Nearly 90% water content makes them very filling relative to their calorie count. With only 1.16 g of sugar and 6.86 g of total carbs, they add satisfying bulk to meals without meaningful calories. A full cup (54 g) has only 17 kcal — use them generously in omelettes, salads, and stir-fries.
For Athletic Performance
Chanterelles offer valuable micronutrients for athletes despite their low calorie density. They provide 506 mg of potassium per 100 g (important for muscle function and electrolyte balance), 3.47 mg of iron (19% DV — supports oxygen transport), 4.085 mg of niacin (26% DV — energy metabolism), and 5.3 mcg of vitamin D (35% DV — supports bone health and muscle function). Their high water and fiber content makes them a good base for recovery meals, though you will need additional calorie-dense foods alongside.
For Keto
Chanterelles are excellent for keto with only 3.06 g net carbs per 100 g (6.86 g total carbs minus 3.8 g fiber). A generous serving of 150 g has just 4.6 g net carbs — well within any keto budget. They contain 1.16 g sugar and 0.53 g fat per 100 g. Pair them with butter, cream, or cheese to add fat content. Chanterelle omelettes and cream sauces are classic keto-friendly preparations that let you enjoy these premium mushrooms without worrying about carbs.
Frequently Asked Questions
How many calories are in chanterelles?
Fresh chanterelles have 32 calories per 100 g. One cup of chanterelles (54 g) has about 17 calories. They are among the lowest-calorie foods you can eat, comparable to white button mushrooms (22 kcal) and lower than most vegetables. Their calorie density is extremely low thanks to nearly 90% water content.
Are chanterelles keto-friendly?
Chanterelles have 6.86 g total carbs minus 3.8 g fiber = 3.06 g net carbs per 100 g — excellent for keto. A full cup (54 g) has only about 1.7 g net carbs. Combined with negligible fat and moderate protein, chanterelles are one of the best vegetables for a keto diet. They add flavor and bulk to meals without significantly impacting your carb budget.
Are chanterelles a good source of vitamin D?
Yes — chanterelles are one of the best plant-based sources of vitamin D. They contain 5.3 mcg (212 IU) per 100 g, which is about 35% of the daily value. This is exceptional because vitamin D is almost exclusively found in animal foods (fatty fish, eggs) and sunlight exposure. For vegetarians and vegans, chanterelles are a valuable dietary source of this critical nutrient.
Chanterelle vs porcini — what is the difference?
Both are prized wild mushrooms, but they differ in taste and nutrition. Chanterelles (32 kcal, 1.49 g protein, 6.86 g carbs) have a delicate, peppery-apricot flavor. Porcini (26 kcal, 3.09 g protein, 4.28 g carbs) have a deeper, earthy-nutty flavor and more protein. Chanterelles are richer in vitamin D and potassium, while porcini offer more protein per calorie. Both are excellent low-calorie, nutrient-dense foods.
How to cook chanterelles?
Chanterelles are best pan-fried in butter or oil over medium-high heat until golden and slightly crispy at the edges — about 5-7 minutes. Do not wash them under water (they absorb it like sponges); instead brush off dirt with a soft brush or damp cloth. Classic preparations include chanterelle risotto, cream sauce for pasta, scrambled eggs with chanterelles, or simply on toast. They pair beautifully with thyme, garlic, and cream.
What are the nutrition benefits of chanterelles?
Chanterelles pack impressive nutrition for their low calorie count. Per 100 g they provide 5.3 mcg vitamin D (35% DV — rare in plant foods), 506 mg potassium (more than a banana per weight), 3.47 mg iron (19% DV), 4.085 mg niacin (26% DV), and 3.8 g fiber. They also contain 57 mg phosphorus, 13 mg magnesium, and 0.71 mg zinc. All this in just 32 calories.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chanterelle | 32 | 1.49g | 6.86g | 0.53g |
| Porcini | 26 | 3.09g | 4.28g | 0.34g |
| Oyster Mushroom | g | g | g | |
| Shiitake | g | g | g | |
| Mushrooms (White) | 22 | 3.09g | 3.26g | 0.34g |
per 100g
At 32 kcal per 100 g, chanterelles are slightly higher in calories than white button mushrooms (22 kcal) but lower than shiitake (34 kcal). Their standout advantage is vitamin D — 5.3 mcg per 100 g compared to negligible amounts in most other mushrooms — plus 506 mg potassium, which exceeds even bananas on a per-weight basis.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
