Fiddlehead ferns, raw
FDC ID: 169405
At a glance
Fiddlehead ferns, raw is a low-calorie food in the Vegetables and Vegetable Products category, providing 34 kcal per 100g. Each 100g supplies 4.5g of protein, 0.4g of fat, 5.5g of carbohydrates. It is an especially good source of copper (36% of the Daily Value), niacin (31% of the Daily Value), manganese (22% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
34
kcal
Protein
4.5
g
Total Fat
0.4
g
Total Carbohydrate
5.5
g
Nutrition profile of Fiddlehead ferns, raw
Fiddlehead ferns, raw provides about 34 kcal per 100g, a low energy density.
Key nutrients and what they do
- Copper 36%aids iron use and the formation of red blood cells and collagen
- Niacin 31%supports energy metabolism and skin/mucosal health
- Manganese 22%supports bone formation and enzymes in carbohydrate/fat metabolism
- Vitamin A 20%maintains vision, skin and mucous membranes and acts as an antioxidant
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 34 kcal | 10 kcal |
| Protein | 4.5 g | 1.3 g |
| Fat | 0.4 g | 0.1 g |
| Carbs | 5.5 g | 1.6 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 34 kcal | 1.7% | |
| Water | 88.68 g | — | |
| Protein | 4.55 g | 9.1% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.40 g | 0.5% | |
| Total Carbohydrate | 5.54 g | 2.0% | |
| Sodium | 1 mg | 0.0% | |
| Potassium | 370 mg | 7.9% | |
| Calcium | 32 mg | 2.5% | |
| Magnesium | 34 mg | 8.1% | |
| Phosphorus | 101 mg | 8.1% | |
| Iron | 1.31 mg | 7.3% | |
| Zinc | 0.83 mg | 7.5% | |
| Copper | 0.32 mg | 35.6% | |
| Manganese | 0.51 mg | 22.2% | |
| Retinol | 0 μg | — | |
| Vitamin A | 181 μgRAE | 20.1% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.02 mg | 1.7% | |
| Riboflavin | 0.21 mg | 16.2% | |
| Niacin | 4.98 mg | 31.1% | |
| Vitamin B12 | 0 μg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Fiddlehead ferns, raw have?
Fiddlehead ferns, raw has 34 kcal (calories) per 100g.
How much protein, fat, and carbs are in Fiddlehead ferns, raw?
Per 100g, Fiddlehead ferns, raw provides 4.5g protein, 0.4g fat, 5.5g carbohydrates.
What nutrients is Fiddlehead ferns, raw high in?
Per 100g, Fiddlehead ferns, raw is a notable source of Copper (about 36% of the Daily Value), Niacin (about 31% of the Daily Value), Manganese (about 22% of the Daily Value).
Is Fiddlehead ferns, raw low in calories?
Yes — Fiddlehead ferns, raw has 34 kcal per 100g, while still providing Copper (about 36% of the Daily Value).
What is the source of this nutrition data for Fiddlehead ferns, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)