Fiddlehead ferns (frozen, unprepared) nutrition facts

100 grams of fiddlehead ferns, frozen, unprepared contain 34 calories, 4.3 g of protein, 5.7 g of carbohydrates and 0.4 g of fat. It is an excellent source of manganese (41% DV), copper (24% DV), vitamin C (20% DV) and niacin (B3) (20% DV). Most of its calories (53%) come from carbs.

Nutrition Facts
Calories34
% Daily Value*
Total fat 0.35 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 0 mg0%
Total carbohydrate 5.74 g2%
Protein 4.31 g9%
Vitamin D 0 µg0%
Calcium 24 mg2%
Iron 0.73 mg4%
Potassium 129 mg3%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 40%Carbs 53%Fat 7%
34calories
4.31 gprotein
5.74 gcarbs
0.35 gfat

Values shown for 100 g.

Rich in

  • Manganese41%
  • Copper24%
  • Vitamin C20%
  • Niacin (B3)20%
  • Vitamin A19%
  • Riboflavin (B2)10%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A168 µg19%
Vitamin C17.8 mg20%
Thiamin (B1)0.01 mg1%
Riboflavin (B2)0.13 mg10%
Niacin (B3)3.26 mg20%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium24 mg2%
Iron0.73 mg4%
Potassium129 mg3%
Magnesium19 mg5%
Phosphorus58 mg5%
Zinc0.71 mg6%
Copper0.22 mg24%
Manganese0.94 mg41%

Fats

NutrientAmount% DV
Trans fat0 g-

Other

NutrientAmount% DV
Water88.9 g-

How it compares to other vegetables and vegetable products

Per 100 gFiddlehead ferns (frozen, unprepared)Category averageDifference
Calories3463.7-47%
Protein4.31 g2.82 g+53%
Total carbohydrate5.74 g12.5 g-54%
Total fat0.35 g1.01 g-65%
Sodium0 mg157 mg-100%

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Source: USDA FoodData Central, SR Legacy, FDC ID 168584. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.