Fiddlehead Ferns (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Fiddlehead ferns, raw
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (4.5g), fat (0.4g), and carbohydrates (5.5g) per 100g. With 34 calories per 100g, Fiddlehead Ferns (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 1mg of sodium, Fiddlehead Ferns (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Fiddlehead Ferns (Raw) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value. Composed of 89% water by weight, Fiddlehead Ferns (Raw) also contributes to daily hydration.
Calorie Distribution
- Protein41%4.5 g
- Fat8%0.4 g
- Carbs50%5.5 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 88.7 | G |
| Energy | 34.0 | KCAL |
| Protein | 4.5 | G |
| Total lipid (fat) | 0.40 | G |
| Carbohydrate, by difference | 5.5 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 26.6 | MG |
| Thiamin | 0.02 | MG |
| Riboflavin | 0.21 | MG |
| Niacin | 5.0 | MG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 181 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 32.0 | MG |
| Iron, Fe | 1.3 | MG |
| Magnesium, Mg | 34.0 | MG |
| Phosphorus, P | 101 | MG |
| Potassium, K | 370 | MG |
| Sodium, Na | 1.0 | MG |
| Zinc, Zn | 0.83 | MG |
| Copper, Cu | 0.32 | MG |
| Manganese, Mn | 0.51 | MG |
| Energy | 143 | kJ |
| Ash | 0.83 | G |
| Retinol | 0 | UG |
| Carotene, beta | 2040 | UG |
| Carotene, alpha | 261 | UG |
| Vitamin A, IU | 3617 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total trans | 0 | G |
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Nutrient Highlights
- Fiddlehead Ferns (Raw) is a excellent source of Vitamin C (30% DV) — see top foods ranked by Vitamin C
Dietary Considerations
Fiddlehead Ferns (Raw) is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 7% (#578 of 8,262)
- Potassium: top 18% (#1,487 of 8,262)
- Magnesium: top 21% (#1,735 of 8,262)
Explore by Nutrient
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Nutrition Facts
Serving Size 100g
* 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169405.
View on USDA FoodData Central →