Chanterelle – the “Forest Gold”


Chanterelle – “Forest Gold” and vitamin B bomb.

These wild mushrooms growing in the deep tree-shadows, have the nutritional value that will blow you away.

What is Chanterelle mushroom and is it edible?

Chanterelle is an edible mushroom known for its delicate taste and rich, exotic aroma. They have the dense chemical composition you can sense just by smelling them.
Chanterelles are impossible to commercially cultivate which is a pity because they have A+ Nutrient score1

Chanterelle comparison

To illustrate how powerful these mushroom are here is an example:
Bananas are famous for their high levels of potassium. With quick google search, you can discover Chanterelles have 41% more
 Potassium than Bananas, 71% more Cooper than Beef, and 28% more Iron than Spinach.
On top of that, they have among the highest known natural concentrations of vitamin D, and B vitamins which play a fundamental role in 
converting food into energy and keeping the nervous system active and healthy.

Chanterelle nutrition and benefits

Let’s dive a bit deeper into the nutrient table. Per 100g, raw chanterelle contain:

  • 3.47 mg of Iron – 44% of necessary daily intake
  • 0.354 mg of Copper – 40% of necessary daily intake
  • 0.286 mg of Manganese – 12.4 % of necessary daily intake
  • 506 mg of Potassium – 11% of necessary daily intake
  • 5.3 µg of Vitamin D – 35% of necessary daily intake

If you are not familiar with the importance of these elements for the human brain and body function, here is a short summary:

Iron is carrying life-giving oxygen to human blood cells and its deficiency often causes weakness and fatigue. It is an essential mineral in our bodies important for muscle and brain function and increased brain development.

Copper – The health benefits of copper include efficient utilization of iron, proper enzymatic reactions, as well as improved health of connective tissues, hair, and eyes. It is also integral for preventing premature aging and increasing energy production.

Manganese – helps the body form connective tissue, bones, blood-clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.

Potassium – Important for making your body and brain work better and recover faster. And it does it on many different levels.

Vitamin D has multiple roles in the body, helping to maintain the health of bones and teeth; support the health of the immune system, brain, and nervous system; regulate insulin levels and aid diabetes management; support lung function and cardiovascular health.

Full nutrient table


Nutrient Unit Value per 100 g of raw Chanterelles % daily necessary intake
Magnesium, Mg mg 13 3.1%
Potassium, K mg 506 11 %
Manganese, Mn mg 0.286 12.4 %
Copper, Cu mg 0.353 40.02 %
Iron, Fe mg 3.47 44.01 %
Selenium, Se µg 2.2 4 %
Calcium, Ca mg 15 1.5 %
Zinc, Zn mg 0.71 6.4 %
B1 (Thiamin) mg 0.015 1.24 %
B2 (Riboflavin) mg 0.215 16.52 %
B3 (Niacin) mg 4.085 25.53 %
B5 (Pantothenic acid) mg 1.075 21.51 %
B6 (Pyridoxine) mg 0.044 3.42 %
B9 (Folate) µg 2 0.5 %
B12 µg 0.24 10.11 %
Vitamin D µg 5.3 35.12%


Due to their remarkable chemical composition, this ultimate superfood is an indispensable ingredient in every Mushroom Cups coffee blend.

When and where to buy Chanterelle mushrooms

Chanterelle mushrooms are usually collected in spring and autumn after the rain. Collecting wild mushrooms is a job that should be done by professionals, so if you are buying them through unconventional channels make sure the person you are buying it from is a licensed mushroom hunter. 

Local markets and shopping centers should have Chanterelle in stock during their season so make sure to look for them in the fresh vegetable aisle.

Recipes with Chanterelle:

Chanterelle omelet (simple but delicious): 


  • 150 g/ 4 oz fresh chanterelles
  • 1 onion
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 2 eggs
  • salt and pepper
  1. Put 1 tablespoon of Olive oil on a large nonstick pan over medium heat.
  2. Cut the  chanterelles to 1 bite sizes and season with salt (and pepper)
  3. Cook, stirring occasionally until most of the water from Chanterelle is gone. 
  4. Add the Onion and stir 5 more minutes until both mushrooms and garlic are lightly brown.  
  5. Move the mushrooms and garlic to the plate and melt the butter.
  6. Wisk the eggs with a pinch of salt in a separate bowl and pour it over melted butter. 
  7. As soon as eggs start to form a layer on the bottom, loosen it with a spatula and add mushrooms and garlic and mix over one-half of the eggs. 
  8. When the egg on the surface is almost cooked, carefully fold over the mushroom/onion side with a spatula to create a half-circle.
  9. Slide carefully on the plate and Enjoy!

I’ve seen a lot of people adding thyme and rosemary while cooking Chanterelle so feel free to do so, if you like it. I like the taste of the Chanterelle to be dominant so I don’t use it. 

Few more interesting recipes: 

Chanterelle Mushrooms With Tagliatelle

Chanterelles on Toast




1 comment

  • Adriana

    Pozdrav, zanima me da li smiju trudne piti

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