Fiddlehead ferns, raw
* 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 | 26.6 MG | 30% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.2 MG | 16% | |
| Niacin | 5.0 MG | 31% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 181 UG | 20% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 32 MG | 2% | |
| Iron, Fe | 1.3 MG | 7% | |
| Magnesium, Mg | 34 MG | 8% | |
| Phosphorus, P | 101 MG | 8% | |
| Potassium, K | 370 MG | 8% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.8 MG | 8% | |
| Copper, Cu | 0.3 MG | 36% | |
| Manganese, Mn | 0.5 MG | 22% |
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 (36% DV).
- Good source of Manganese, Mn (22% DV).
- Good source of Vitamin C, total ascorbic acid (30% DV).
- Good source of Niacin (31% DV).
About Fiddlehead ferns, raw
These tightly coiled green shoots are the young, unfurled fronds of certain fern species, most commonly the ostrich fern. Harvested in early spring before they fully open, they have a crisp texture and a flavor often described as a cross between asparagus, green beans, and spinach. Nutritionally, they are remarkably low in calories yet offer a notable amount of plant-based protein for a vegetable—about 4.6 grams per 100 grams. They also provide essential micronutrients, including vitamin A, vitamin C, niacin, phosphorus, and potassium, making them a nutrient-dense seasonal treat.
Because they are foraged in the wild, it's important to source them from reputable suppliers to ensure they are safe for consumption. Fiddleheads must be cooked before eating, as raw consumption can cause digestive upset due to naturally occurring toxins that are neutralized by heat. Popular cooking methods include steaming, boiling, or sautéing, often with butter, garlic, or a splash of lemon. They can be added to salads, pasta dishes, or served as a simple side, offering both visual appeal and a fresh, earthy flavor to spring menus.
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