Calories in Fiddlehead ferns, raw
Generic food Raw Vegetables
Fiddlehead ferns, raw contains 34 kcal per 100 g.
Roughly 50% of its calories come from carbohydrates, with 41% from protein and 8% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 36% of the Daily Value for copper, 31% of the Daily Value for Niacin (B3) and 30% of the Daily Value for Vitamin C.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 34 kcal | |
| Total fat M | 0.4 g | 0.5% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 1 mg | 0% |
| Total carbohydrates C | 5.5 g | 2% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein M | 4.6 g | 9% |
| Vitamin A ? | 181 µg | 20% |
| Vitamin C M | 26.6 mg | 30% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) M | 0.02 mg | 2% |
| Riboflavin (B2) M | 0.21 mg | 16% |
| Niacin (B3) M | 5 mg | 31% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 32 mg | 2% |
| Iron M | 1.3 mg | 7% |
| Magnesium M | 34 mg | 8% |
| Phosphorus M | 101 mg | 8% |
| Potassium M | 370 mg | 8% |
| Zinc M | 0.83 mg | 8% |
| Copper M | 0.32 mg | 36% |
| Manganese M | 0.51 mg | 22% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 41%
- Carbohydrates 50%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.6 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fat0.4 gabove the median for vegetables and vegetable products (median 0.3 g)
- Sodium1 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal13.4 gprotein density, useful for comparing foods with different calorie levels
- Water88.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (4)
| Beta-carotene M | 2,040 µg |
|---|---|
| Retinol Z | 0 µg |
| Carotene, alpha M | 261 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (4)
| Water M | 88.7 g |
|---|---|
| Ash M | 0.83 g |
| Energy C | 143 kJ |
| Vitamin A, IU ? | 3,617 IU |
Other forms of Fiddlehead ferns
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fiddlehead ferns, frozen, unprepared Frozen | 34 | 4.3 g | 5.7 g | 0.35 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Jute, potherb, raw Raw | 34 | 4.7 g | 5.8 g | 0.25 g |
| Cowpeas, leafy tips, raw Raw | 29 | 4.1 g | 4.8 g | 0.25 g |
| Beans, kidney, mature seeds, sprouted, raw Raw | 29 | 4.2 g | 4.1 g | 0.5 g |
| Balsam-pear (bitter gourd), leafy tips, raw Raw | 30 | 5.3 g | 3.3 g | 0.69 g |
| Seaweed, laver, raw Raw | 35 | 5.8 g | 5.1 g | 0.28 g |
| Broccoli, stalks, raw Raw | 28 | 3 g | 5.2 g | 0.35 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Taro, tahitian, raw Raw | 44 | 2.8 g | 6.9 g | 0.97 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw fiddlehead ferns?
100 g of raw fiddlehead ferns has 34 kcal.
How much protein is in raw fiddlehead ferns?
Raw fiddlehead ferns contains 4.6 g of protein per 100 g (9% of the 50 g Daily Value). About 41% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw fiddlehead ferns?
Raw fiddlehead ferns has 5.5 g of total carbohydrates per 100 g.
How much fat is in raw fiddlehead ferns?
Raw fiddlehead ferns contains 0.4 g of fat per 100 g.
What vitamins and minerals does raw fiddlehead ferns contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (36% DV), Niacin (B3) (31% DV), Vitamin C (30% DV), manganese (22% DV) and Vitamin A (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw fiddlehead ferns?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does fiddlehead ferns have the same nutrition raw and frozen?
No. Per 100 g, fiddlehead ferns, raw has 34 kcal, while fiddlehead ferns, frozen, unprepared has 34 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169405. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 80/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.