Vegetables • Deep Nutrition Analytics
Fiddlehead ferns, raw
Delivering 34 kcal per 100 grams, Fiddlehead ferns, raw functions as a vegetables with protein (4.5g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Copper at 36% of the standard daily value (0.32 mg). Its light energy profile (0.3 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 4.5 g
- Carbohydrates
- 5.5 g
- Fat
- 0.4 g
Produce Profile: Hydration & Micronutrients
Fiddlehead ferns, raw provides natural botanical nutrition with 34 calories per 100g. Providing dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 5.5 g |
| Energy | 34 kcal |
| Energy | 143 kJ |
| Protein | 4.5 g |
| Total lipid (fat) | 0.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.3 mg |
| Vitamin C | 26.6 mg |
| Manganese | 0.5 mg |
| Vitamin A | 181 µg |
| Magnesium | 34 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 181 µg |
| Vitamin A, IU | 3620 IU |
| Vitamin C, total ascorbic acid | 26.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 34 mg |
| Phosphorus, P | 101 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 0.5 mg |
| Calcium, Ca | 32 mg |
| Potassium, K | 370 mg |
| Zinc, Zn | 0.8 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 2040 µg |
| Carotene, alpha | 261 µg |
| Thiamin | 0 mg |
| Riboflavin | 0.2 mg |
| Ash | 0.8 g |
| Water | 88.7 g |
| Niacin | 5 mg |
Serving calculator
Compare Fiddlehead ferns, raw with Category Peers
Fiddlehead ferns, frozen, unprepared vs Fiddlehead ferns, raw
Compared to Fiddlehead ferns, frozen, unprepared, Fiddlehead ferns, raw has 49% more Vitamin C and 0% higher calories per 100g.
Jute, potherb, raw vs Fiddlehead ferns, raw
Compared to Jute, potherb, raw, Fiddlehead ferns, raw has 28% less Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Fiddlehead ferns, raw?
A standard 100-gram serving of Fiddlehead ferns, raw contains 34 calories (142 kJ), alongside 4.5g of protein, 5.5g of carbohydrates, and 0.4g of fat.
Is Fiddlehead ferns, raw suitable for a keto or low-carb diet?
Yes, in moderation. Fiddlehead ferns, raw contains 5.5g of net carbs per 100g (5.5g carbs minus -g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Fiddlehead ferns, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fiddlehead ferns, raw are:
- Copper: 0.32 mg (36% of your daily value)
- Vitamin C: 26.6 mg (30% of your daily value)
- Manganese: 0.51 mg (22% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169405).