Vegetables · Nutrition Facts
Fiddleheads Nutrition Facts
Fiddleheads are the young, uncoiled fronds of the ostrich fern. They are notable for their high vitamin content and unique flavor.
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28kcal
Calories
1.9g
Protein
4.7g
Carbs
0.5g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 medium fiddlehead, 50g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 28kcal | 14kcal |
| Protein | 1.9g | 1g |
| Total Carbohydrates | 4.7g | 2.4g |
| Dietary Fiber | 2.2g | 1.1g |
| Sugars | 1.2g | 0.6g |
| Total Fat | 0.5g | 0.3g |
| Saturated Fat | 0.1g | 0.1g |
| Sodium | 10mg | 5mg |
| Water | 88.4g | 44.2g |
Adjust the serving size
Estimate nutrients in a portion of Fiddleheads. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 medium fiddlehead (50 g). Enter 1–5000 g.
- Calories
- 14 kcal
- Protein
- 0.95 g
- Carbohydrates
- 2.35 g
- Fiber
- 1.1 g
- Sugars
- 0.6 g
- Fat
- 0.25 g
- Sodium
- 5 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
39% Daily Value
12% Daily Value
1% Daily Value
4% Daily Value
Serving ideas
- Stir-fry with garlic and soy sauce for a quick meal.
- Add to a salad for a fresh, earthy flavor.
- Boil and serve as a side dish with butter.
Storage
Storage tip: Store fiddleheads in a plastic bag in the refrigerator for up to 3 days.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Are fiddleheads safe to eat raw?
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