Fiddlehead ferns, frozen, unprepared
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 17.8 MG | 20% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 3.3 MG | 20% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 168 UG | 19% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 24 MG | 2% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 19 MG | 5% | |
| Phosphorus, P | 58 MG | 5% | |
| Potassium, K | 129 MG | 3% | |
| Sodium, Na | 0 MG | 0% | |
| Zinc, Zn | 0.7 MG | 6% | |
| Copper, Cu | 0.2 MG | 24% | |
| Manganese, Mn | 0.9 MG | 41% |
Nutrition Highlights
- Very low in calories (34 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of Copper, Cu (24% DV).
- Good source of Manganese, Mn (41% DV).
- Good source of Vitamin C, total ascorbic acid (20% DV).
- Good source of Niacin (20% DV).
About Fiddlehead ferns, frozen, unprepared
These tightly coiled, young fern fronds are a seasonal delicacy prized for their unique flavor and texture. When frozen, they retain much of their nutritional value, making them accessible year-round. They are particularly notable for their high antioxidant content, including beta-carotene and vitamin C, which support immune function and protect cells from oxidative stress. They also provide a good source of plant-based protein and essential minerals like potassium, iron, and manganese, making them a valuable addition to plant-forward diets.
In the kitchen, they are often blanched or sautéed to mellow their slightly grassy, nutty taste. Their tender yet crisp texture works beautifully in stir-fries, pasta dishes, and soups, or simply tossed with olive oil and garlic as a side. Because they contain small amounts of naturally occurring toxins when raw, they should always be cooked before eating. Their versatility and nutrient density make them a smart choice for those looking to diversify their vegetable intake while adding a touch of gourmet flair to everyday meals.
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