Tree fern, cooked, without salt
* 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 | 30 MG | 33% | |
| Thiamin | 0 MG | 0% | |
| Riboflavin | 0.3 MG | 23% | |
| Niacin | 3.5 MG | 22% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 15 UG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 10 UG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 8 MG | 1% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 5 MG | 1% | |
| Phosphorus, P | 4 MG | 0% | |
| Potassium, K | 5 MG | 0% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.2 MG | 22% | |
| Manganese, Mn | 0.5 MG | 23% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (40 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.7g per 100g).
- Good source of Copper, Cu (22% DV).
- Good source of Manganese, Mn (23% DV).
- Good source of Vitamin C, total ascorbic acid (33% DV).
About Tree fern, cooked, without salt
This plant-based food is a staple in certain traditional diets, particularly in tropical and subtropical regions where it grows abundantly. It comes from the young, unfurled fronds of specific fern species, harvested before they fully mature. Once harvested, these tender shoots are typically boiled or steamed to neutralize natural compounds that can be harmful if consumed raw. The cooking process also softens their texture, making them more palatable and digestible.
Nutritionally, this food is remarkably low in calories and fat, making it an excellent choice for those seeking to manage their weight or reduce fat intake. Despite its low protein content, it offers a good amount of dietary fiber, which supports digestive health and promotes a feeling of fullness. It also contains a modest amount of carbohydrates, providing a gentle energy source without causing sharp spikes in blood sugar. The absence of added salt in its preparation makes it a heart-healthy option, especially for those monitoring sodium intake.
In the kitchen, it is often used as a vegetable side dish, either steamed and served plain or lightly seasoned with herbs and spices. It can also be incorporated into soups, stir-fries, and salads, where its mild, slightly earthy flavor complements other ingredients. Some cultures pickle it for longer storage or blend it into traditional dishes for added texture and nutrition. Its versatility and nutrient profile make it a valuable addition to a balanced, plant-forward diet.
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