Fiddlehead ferns (raw) nutrition facts

Matteuccia struthioreris

100 grams of fiddlehead ferns, raw contain 34 calories, 4.6 g of protein, 5.5 g of carbohydrates and 0.4 g of fat. It is an excellent source of copper (36% DV), niacin (B3) (31% DV), vitamin C (30% DV) and manganese (22% DV). Most of its calories (50%) come from carbs.

Nutrition Facts
Calories34
% Daily Value*
Total fat 0.4 g1%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 1 mg0%
Total carbohydrate 5.54 g2%
Protein 4.55 g9%
Vitamin D 0 µg0%
Calcium 32 mg2%
Iron 1.31 mg7%
Potassium 370 mg8%

* 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 41%Carbs 50%Fat 8%
34calories
4.55 gprotein
5.54 gcarbs
0.4 gfat

Values shown for 100 g.

Rich in

  • Copper36%
  • Niacin (B3)31%
  • Vitamin C30%
  • Manganese22%
  • Vitamin A20%
  • Riboflavin (B2)16%

% 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 A181 µg20%
Vitamin C26.6 mg30%
Thiamin (B1)0.02 mg2%
Riboflavin (B2)0.21 mg16%
Niacin (B3)4.98 mg31%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium32 mg2%
Iron1.31 mg7%
Potassium370 mg8%
Magnesium34 mg8%
Phosphorus101 mg8%
Zinc0.83 mg8%
Copper0.32 mg36%
Manganese0.51 mg22%

Fats

NutrientAmount% DV
Trans fat0 g-

Other

NutrientAmount% DV
Water88.7 g-

How it compares to other vegetables and vegetable products

Per 100 gFiddlehead ferns (raw)Category averageDifference
Calories3463.7-47%
Protein4.55 g2.82 g+62%
Total carbohydrate5.54 g12.5 g-56%
Total fat0.4 g1.01 g-60%
Sodium1 mg157 mg-99%

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Source: USDA FoodData Central, SR Legacy, FDC ID 169405. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.