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
Fiddlehead ferns are the tightly coiled early shoots of the ostrich fern, available for just a few weeks each spring. What sets them apart from most wild greens is a surprisingly high protein content for a raw plant food. They should always be cooked, as eating them raw can cause digestive distress. A quick blanch or saute brings out a flavor somewhere between asparagus and green beans, with a firm, slightly chewy bite.
Dietary Information
Fiddlehead ferns, raw is considered low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Fiddlehead ferns, raw include Copper, Cu (36% DV) , Niacin (31% DV) , Vitamin C, total ascorbic acid (30% DV) , Manganese, Mn (22% DV) , and Vitamin A, RAE (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 34 calories per 100 grams, Fiddlehead ferns, raw gets 54% of its calories from protein, 65% from carbohydrates, and 11% from fat. This is lower than most foods and comparable to fruits and vegetables.
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