Fiddlehead ferns (frozen) nutrition facts
Per 100 grams · 100 g
of a 2,000 cal day
- Protein4.3g39% of calories
- Carbs5.7g52% of calories
- Fat0.4g8% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Fiddlehead ferns (frozen) (100 grams, 100 g) has 34 calories, with 4.3 g of protein, 5.7 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (52% of calories). It is high in Vitamin C (20% DV), niacin (20% DV) and copper (24% DV).
High in
20%+ of the daily value
- Vitamin C20%
- Niacin20%
- Copper24%
- Manganese41%
Good source of
10–19% of the daily value
- Vitamin A19%
- Riboflavin (B2)10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 100 grams (100 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 168 μg | 19% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 3 mg | 20% |
| Vitamin B12 | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 1 mg | 9% |
| Potassium | 129 mg | 3% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 58 mg | 8% |
| Zinc | 1 mg | 6% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 41% |
Full breakdown · 5 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 280 μg | — |
| Beta carotene | 1,870 μg | — |
| Retinol | 0 μg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 28 calTree fern (cooked, unsalted)½ cup, chopped−6 cal
- 28 calTree fern (cooked, salted)½ cup, chopped or diced−6 cal
- 34 calFiddlehead ferns (raw)100 gramssame cal
- 12 calAssi Brand Boiled Fernbrake30 g−22 cal
- 10 calRhee Bros., Inc. Boiled Royal Fern1 ¹⁄₁₆ oz−24 cal
- 10 calHosoda Bros. Inc. Boiled Flowering Fern1 serving−24 cal
Burning 34 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 6minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Fiddlehead ferns (frozen)?
One serving of Fiddlehead ferns (frozen) (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 (frozen) high in protein?
Not especially. It has 4.3 g of protein per serving, and protein supplies 39% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Fiddlehead ferns (frozen) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 52% 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 (frozen)?
0 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
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