123 %
Iron contributes to normal cognitive function, to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in Jew's ear mushrooms?
260kcal
in an 80 g portion
325 kcal per 100 g.
Source: UK CoFID 2021, record 13-291. Checked 5 October 2026.
1.6 gFat
3.8 gProtein
55 gCarbohydrate
123 %Daily iron
What’s in an 80 g portion
More than half of a portion is carbohydrate.
- 1.6 gFat
- 3.8 gProtein
- 55 gCarbohydrate
- 6 gWater
- 13.6 gMinerals and the rest
Above average for vegetables
Jew's ear mushrooms are 325 kcal per 100 g. The 240 vegetables in this database average 59.9.
Jew's ear mushrooms325
Vegetables average59.9
Low in fat
2 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion1.6 g
Vitamins and minerals in Jew's ear mushrooms
Two of the 11 recorded reach the “high in” level. Iron leads.
A source of
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 11 with amounts
Iron17.2 mg, 123 %
Potassium504 mg, 25 %
Calcium184 mg, 23 %
Riboflavin (vitamin B2)0.26 mg, 18 %
Niacin (vitamin B3)2.2 mg, 14 %
Phosphorus88 mg, 13 %
Thiamin (vitamin B1)0.14 mg, 12 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What Jew's ear mushrooms don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin Jew's ear mushrooms
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin Jew's ear mushrooms
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin Jew's ear mushrooms
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Jew's ear mushrooms against other vegetables
Per 100 g, Jew's ear mushrooms have the most iron of the 6 here, ahead of agar (dried).
21.5mg
20.6mg
18.2mg
12.7mg
11.7mg
5.4mg
Mushrooms, Jew's ear, tough, dried, rawthis page
Agar, dried−0.9 mg
Spinach, dried−3.3 mg
Seaweed, kombu, dried, raw−8.8 mg
Peas, split, dried, raw−16.1 mg
All values per 100 g, from the same dataset. Differences are against Jew's ear mushrooms.
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Questions about Jew's ear mushrooms
What the numbers say to the questions people actually search.
How many calories are in a portion of Jew's ear mushrooms?
A typical portion (80 g, one of your five a day) gives 260 kcal. Per 100 g the figure is 325 kcal.
Is Jew's ear mushrooms high in iron?
Yes. Mushrooms, Jew's ear, tough, dried, raw have 21.5 mg iron per 100 g, 154 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do Jew's ear mushrooms have most of?
By share of the daily reference intake: iron (21.5 mg, 154 %), potassium (630 mg, 32 %) and calcium (230 mg, 29 %) per 100 g.
What counts as a portion of Jew's ear mushrooms?
This page uses 80 g, one of your five a day, the usual UK portion for vegetables. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-291, Mushrooms, Jew's ear, tough, dried, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Wu Leung et al. (1972) Food composition table for use in East Asia, Food and Agriculture Organization and US Department of Health. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Wood Ear Mushroom). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most iron.
More vegetables
- Peas, boiled79 kcal
- Rape leaves, raw37 kcal
- Sweetcorn kernels, canned in water, drained78 kcal
- Amaranth leaves, boiled16 kcal
- Cabbage, red, raw21 kcal
- Cucumber, raw14 kcal
- All 240 vegetables
Most iron
- Mushrooms, Jew's ear, tender, dried, raw56.1 mg
- Agar, dried20.6 mg
- Seaweed, nori, dried, raw19.6 mg
- Thyme, dried, ground124 mg
- Marjoram, dried82.7 mg
- Mixed herbs, dried69 mg
- Iron guide