Vegetables

Fiddlehead Fern Nutrition Facts

FoodData Central Updated 6 April 2026

100g of fiddlehead fern contains 34 calories, 4.5g protein, 5.5g carbs, and 0.4g fat. Fiddlehead Fern is a nutrient-rich vegetable that is very low in calories. It is rich in potassium.

34

cal

5.5g

carbs

4.5g

protein

0.4g

fat

—

fiber

—

sugar

Vitamins in Fiddlehead Fern

Per 100g

Vitamin A
181mcg
20%
Vitamin C
26.6mg
30%
Thiamin (B1)
0.02mg
2%
Riboflavin (B2)
0.21mg
16%
Niacin (B3)
4.98mg
31%

Minerals in Fiddlehead Fern

Per 100g

Calcium
32mg
2%
Iron
1.31mg
7%
Magnesium
34mg
8%
Phosphorus
101mg
8%
Potassium
370mg
8%
Sodium
1mg
<1%
Zinc
0.83mg
8%
Copper
0.32mg
36%
Manganese
0.51mg
22%

Learn More About Fiddlehead Fern

How Many Calories Are In Fiddlehead Fern? How Many Carbs Are In Fiddlehead Fern? How Much Protein Is In Fiddlehead Fern? How Much Fat Is In Fiddlehead Fern? How Much Fiber Is In Fiddlehead Fern? What Is Fiddlehead Fern Good For? Is Fiddlehead Fern Healthy?

Similar Foods

Compare Fiddlehead Fern with other vegetables.

Broccoli

31 cal | 2.5g protein | 6g carbs

Spinach

7 cal | 0.9g protein | 1.1g carbs

Carrot

25 cal | 0.5g protein | 5.9g carbs

Tomato

22 cal | 1.1g protein | 4.8g carbs

Cucumber

16 cal | 0.7g protein | 3.7g carbs

Bell Pepper

31 cal | 1.2g protein | 7.1g carbs
Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source
FDA Safety Standards
HHS Health Standards
NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.

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