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Fiddlehead ferns (raw)
Vegetables

Fiddlehead ferns (raw) nutrition facts

Per 100 grams · 100 g

Calories
34
2%
of a 2,000 cal day
  • Protein
    4.6g
    42% of calories
  • Carbs
    5.5g
    50% of calories
  • Fat
    0.4g
    8% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Fiddlehead ferns (raw) (100 grams, 100 g) has 34 calories, with 4.6 g of protein, 5.5 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (50% of calories). It is high in Vitamin A (20% DV), Vitamin C (30% DV) and niacin (31% DV).

Per 100 g
34cal
very low energy density
Protein per 100 cal
14g
Net carbs
6g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Vitamin A20%
  • Vitamin C30%
  • Niacin31%
  • Copper36%
  • Manganese22%

Good source of

10–19% of the daily value

  • Riboflavin (B2)16%
  • Iron16%
  • Phosphorus14%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 100 grams (100 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A181 μg
20%
Vitamin C27 mg
30%
Vitamin D0 μg
0%
Thiamine0 mg
2%
Riboflavin (B2)0.2 mg
16%
Niacin5 mg
31%
Vitamin B120 μg
0%

Minerals

NutrientAmount% Daily Value
Calcium32 mg
3%
Iron1 mg
16%
Potassium370 mg
8%
Magnesium34 mg
8%
Phosphorus101 mg
14%
Zinc1 mg
8%
Copper0.3 mg
36%
Manganese1 mg
22%
Full breakdown · 5 more nutrients
NutrientAmount% Daily Value
Alpha carotene261 μg—
Beta carotene2,040 μg—
Retinol0 μg—
Total omega 30 g—
Total omega 60 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 34 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 6min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 5min
    Swimming laps

Common questions

How many calories are in Fiddlehead ferns (raw)?

One serving of Fiddlehead ferns (raw) (100 grams) has 34 calories, which works out to 34 calories per 100 g. That is about 1.7% of a 2,000-calorie day.

Are Fiddlehead ferns (raw) high in protein?

Not especially. It has 4.6 g of protein per serving, and protein supplies 42% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Fiddlehead ferns (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Fiddlehead ferns (raw)?

1 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

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