GetFoodFacts

Food · Vegetables and Vegetable Products

Fiddlehead ferns nutrition facts

A typical portion of fiddlehead ferns (100 g; 100 g, raw) has 35 calories and 5g of protein (USDA FoodData Central). USDA lists 2 descriptions of it.

Nutrition Facts

Serving size100 g (100g)
Amount per serving
Calories35
% Daily Value*
Total Fat 0g1%
Saturated Fat not declared
Trans Fat 0g
Cholesterol 0mg0%
Sodium 0mg0%
Total Carbohydrate 6g2%
Dietary Fiber not declared
Total Sugars not declared
Includes Added Sugars not declared
Protein 5g9%
Vitamin D 0mcg0%
Calcium 30mg2%
Iron 1.3mg7%
Potassium 370mg8%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fiddlehead ferns, raw, scaled to the portion. Check the USDA record.

Protein per 100 g
4.6g
more than 37% of 8,218 USDA reference foods
Calories per 100 g
34
more than 8% of reference foods
Sodium per 100 g
1mg
more than 4% of reference foods

100 g weighs 100 g in USDA's record for Fiddlehead ferns, raw (FDC 169405).

Where the calories come from: 50% carbohydrate, 8% fat and 41% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Copper0.3 mg in 100 g (100 g), 36% of the Daily Value
  • Niacin5.0 mg in 100 g (100 g), 31% of the Daily Value
  • Vitamin C27 mg in 100 g (100 g), 30% of the Daily Value
  • Manganese0.5 mg in 100 g (100 g), 22% of the Daily Value
  • Vitamin A181 µg RAE in 100 g (100 g), 20% of the Daily Value
  • Riboflavin0.2 mg in 100 g (100 g), 16% of the Daily Value

Source: USDA FoodData Central (FDC 169405), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of fiddlehead ferns USDA describes

Raw has the most calories per 100 g (34); the fewest: Raw (34)

Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34Calories per 100 g by USDA description of fiddlehead fernsRaw34Frozen, unprepared34
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of fiddlehead ferns, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fiddlehead ferns, raw344.6 g0.4 g1 mg
Fiddlehead ferns, frozen, unprepared344.3 g0.4 g0 mg

Every nutrient in this record (27)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (8)
NutrientPer portionPer 100 g% DV
Protein4.55 g4.55 g9%
Total lipid (fat)0.40 g0.40 g1%
Carbohydrate, by difference5.54 g5.54 g2%
Ash0.83 g0.83 g
Energy34.0 kcal34.0 kcal
Water88.7 g88.7 g
Cholesterol0 mg0 mg0%
Fatty acids, total trans0 g0 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca32.0 mg32.0 mg2%
Iron, Fe1.31 mg1.31 mg7%
Magnesium, Mg34.0 mg34.0 mg8%
Phosphorus, P101 mg101 mg8%
Potassium, K370 mg370 mg8%
Sodium, Na1.00 mg1.00 mg0%
Zinc, Zn0.83 mg0.83 mg8%
Copper, Cu0.32 mg0.32 mg36%
Manganese, Mn0.51 mg0.51 mg22%
Vitamins (10)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE181 µg181 µg20%
Carotene, beta2,040 µg2,040 µg
Carotene, alpha261 µg261 µg
Vitamin D (D2 + D3)0 µg0 µg0%
Vitamin C, total ascorbic acid26.6 mg26.6 mg30%
Thiamin0.020 mg0.020 mg2%
Riboflavin0.21 mg0.21 mg16%
Niacin4.98 mg4.98 mg31%
Vitamin B-120 µg0 µg0%

Source: USDA FoodData Central, FDC 169405: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in fiddlehead ferns?

35 in 100 g (100 g) of raw.

How much protein is in fiddlehead ferns?

5g in 100 g; 4.6 g per 100 g.

How much sodium is in fiddlehead ferns?

0mg in 100 g; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov