Fiddlehead ferns, raw
Per 100g · Vegetables and Vegetable Products · USDA SR Legacy
34
Calories
4.55g
Protein
5.54g
Carbs
0.400g
Fat
Macro Distribution (kcal)
Protein 41%
Carbs 50%
Fat 8%
Nutrition Facts per 100g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | ||
| Energy | 34 kcal | — |
| Macronutrients | ||
| Water | 88.7 g | — |
| Protein | 4.55 g | 9%
(Low) |
| Total lipid (fat) | 0.400 g | 1%
(Low) |
| Carbohydrate, by difference | 5.54 g | 2%
(Low) |
| Fats & Fatty Acids | ||
| Fatty acids, total trans | 0 g | — |
| Cholesterol | 0 mg | 0%
(Low) |
| Vitamins | ||
| Vitamin C, total ascorbic acid | 26.6 mg | 30%
(High) |
| Thiamin (Vitamin B1) | 0.020 mg | 2%
(Low) |
| Riboflavin (Vitamin B2) | 0.210 mg | 16%
(Moderate) |
| Niacin (Vitamin B3) | 4.98 mg | 31%
(High) |
| Vitamin B-12 — Cobalamin | 0 ug | 0%
(Low) |
| Vitamin A, RAE | 181.0 ug | 20%
(High) |
| Carotene, beta | 2040.0 ug | — |
| Carotene, alpha | 261.0 ug | — |
| Vitamin D (D2 + D3) | 0 ug | 0%
(Low) |
| Minerals | ||
| Calcium, Ca | 32.0 mg | 2%
(Low) |
| Iron, Fe | 1.31 mg | 7%
(Low) |
| Magnesium, Mg | 34.0 mg | 8%
(Low) |
| Phosphorus, P | 101.0 mg | 8%
(Low) |
| Potassium, K | 370.0 mg | 8%
(Low) |
| Sodium, Na | 1.00 mg | 0%
(Low) |
| Zinc, Zn | 0.830 mg | 8%
(Low) |
| Copper, Cu | 0.320 mg | 36%
(High) |
| Manganese, Mn | 0.510 mg | 22%
(High) |
| Other | ||
| Energy | 143.0 kj | — |
| Ash | 0.830 g | — |
| Retinol | 0 ug | — |
| Vitamin A, IU | 3617.0 IU | — |
| Vitamin D (D2 + D3 — total) | 0 IU | — |
* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.
Consider supplementing
Fiddlehead ferns, raw is low in these nutrients — a supplement can help fill the gap.
Amazon affiliate link — we may earn a small commission at no extra cost to you.
Get weekly nutrition science
New nutrient guides, food comparisons, and research — explained simply. No spam, ever.