Calories in Fiddlehead ferns, frozen, unprepared
Generic food Frozen Vegetables
Fiddlehead ferns, frozen, unprepared contains 34 kcal per 100 g.
Roughly 53% of its calories come from carbohydrates, with 40% from protein and 7% 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 41% of the Daily Value for manganese, 24% of the Daily Value for copper and 20% of the Daily Value for Niacin (B3).
These values are for the frozen food. Raw and other preparations have their own values, 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 | 0.35 g | 0.4% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 5.7 g | 2% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein M | 4.3 g | 9% |
| Vitamin A ? | 168 µg | 19% |
| Vitamin C M | 17.8 mg | 20% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) M | 0.014 mg | 1% |
| Riboflavin (B2) M | 0.13 mg | 10% |
| Niacin (B3) M | 3.3 mg | 20% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 24 mg | 2% |
| Iron M | 0.73 mg | 4% |
| Magnesium M | 19 mg | 5% |
| Phosphorus M | 58 mg | 5% |
| Potassium M | 129 mg | 3% |
| Zinc M | 0.71 mg | 6% |
| Copper M | 0.22 mg | 24% |
| Manganese M | 0.94 mg | 41% |
% 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 40%
- Carbohydrates 53%
- Fat 7%
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
- Protein4.3 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fat0.35 gabove the median for vegetables and vegetable products (median 0.3 g)
- Sodium0 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal12.7 gprotein density, useful for comparing foods with different calorie levels
- Water88.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (4)
| Beta-carotene M | 1,870 µg |
|---|---|
| Retinol Z | 0 µg |
| Carotene, alpha M | 280 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (4)
| Water M | 88.9 g |
|---|---|
| Ash M | 0.69 g |
| Energy C | 142 kJ |
| Vitamin A, IU ? | 3,350 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, raw Raw | 34 | 4.6 g | 5.5 g | 0.4 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 |
|---|---|---|---|---|
| Asparagus, frozen, unprepared Frozen | 24 | 3.2 g | 4.1 g | 0.23 g |
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
| Squash, summer, crookneck and straightneck, frozen, unprepared Frozen | 20 | 0.83 g | 4.8 g | 0.14 g |
| Peppers, sweet, green, frozen, chopped, unprepared Frozen | 20 | 1.1 g | 4.5 g | 0.21 g |
| Squash, summer, zucchini, includes skin, frozen, unprepared Frozen | 17 | 1.2 g | 3.6 g | 0.13 g |
| Turnip greens and turnips, frozen, unprepared Frozen | 21 | 2.5 g | 3.4 g | 0.19 g |
| Onions, frozen, chopped, unprepared Frozen | 29 | 0.79 g | 6.8 g | 0.1 g |
| Turnip greens, frozen, unprepared Frozen | 22 | 2.5 g | 3.7 g | 0.31 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen fiddlehead ferns?
100 g of frozen fiddlehead ferns has 34 kcal.
How much protein is in frozen fiddlehead ferns?
Frozen fiddlehead ferns contains 4.3 g of protein per 100 g (9% of the 50 g Daily Value). About 40% 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 frozen fiddlehead ferns?
Frozen fiddlehead ferns has 5.7 g of total carbohydrates per 100 g.
How much fat is in frozen fiddlehead ferns?
Frozen fiddlehead ferns contains 0.35 g of fat per 100 g.
What vitamins and minerals does frozen fiddlehead ferns contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (41% DV), copper (24% DV), Niacin (B3) (20% DV), Vitamin C (20% DV) and Vitamin A (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen fiddlehead ferns?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does fiddlehead ferns have the same nutrition frozen and raw?
No. Per 100 g, fiddlehead ferns, frozen, unprepared has 34 kcal, while fiddlehead ferns, raw 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 168584. 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.