Ostrich Fern · Matteuccia struthiopteris

Fiddlehead ferns, raw

Nutrition facts per 100 g · edible portion

Vegetables

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2 forms & preparations

Fiddlehead ferns, frozen, unprepared Fiddlehead ferns, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Fiddlehead ferns, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

34 kcal Calories

4.6 g Protein

5.5 g Carbs

0.4 g Fat

Excellent nutrient density 64/100

How many beneficial nutrients Fiddlehead ferns, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fiddlehead ferns, raw come from — the split across carbs, fat & protein.

34 kcal / serving

50% from carbs

Carbs 50%

5.5 g per serving
Fat 8%

0.4 g per serving
Protein 41%

4.6 g per serving

What Fiddlehead ferns, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Copper36% Niacin (B3)31% Vitamin C30% Manganese22% Vitamin A (RAE)20% Riboflavin (B2)16%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	5.5 g	2%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.4 g	1%
Trans Fat	0.0 g	—

Protein & Amino Acids	Amount	% DV
Protein	4.6 g	9%

Vitamins	Amount	% DV
Vitamin A (RAE)	181.0 mcg	20%
Vitamin C	26.6 mg	30%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.2 mg	16%
Niacin (B3)	5.0 mg	31%
Vitamin B6	~	—
Folate (B9)	~	—
Vitamin B12	0.0 mcg	0%

Minerals	Amount	% DV
Calcium	32.0 mg	2%
Iron	1.3 mg	7%
Magnesium	34.0 mg	8%
Phosphorus	101.0 mg	8%
Potassium	370.0 mg	8%
Sodium	1.0 mg	0%
Zinc	0.8 mg	8%
Copper	0.3 mg	36%
Manganese	0.5 mg	22%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.8 g	—

About Fiddlehead ferns, raw

The ostrich fern (Matteuccia struthiopteris) is the source of fiddleheads, the tightly coiled young fronds harvested in spring before they unfurl, a seasonal wild delicacy across northeastern North America, northern Europe, and Asia. Named for its plume-like mature fronds, the fern sends up bright green, tender croziers prized for their fresh, grassy, faintly nutty flavor, often compared to a cross between asparagus and green beans.

Fiddleheads must always be eaten cooked, never raw, because raw or undercooked ferns can cause stomach upset, so they should be well rinsed and then boiled or steamed for several minutes before being sauteed, buttered, or added to dishes. They offer vitamin A, vitamin C, potassium, and antioxidants along with fiber. Available only briefly in spring, they are a celebrated forager's and farmers-market treat.

Thorough cooking is essential for both safety and flavor. Choose firm, tightly coiled bright green fiddleheads with the papery brown husk mostly rubbed off, refrigerate them and use within a day or two, cooking them fully before eating.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fiddlehead ferns, raw?

There are 34 calories in 100 g of Fiddlehead ferns, raw, or about 34 calories in 1 unit (100 g).

How much protein is in Fiddlehead ferns, raw?

Fiddlehead ferns, raw contains 4.6 g of protein per 100 g.

How many carbs are in Fiddlehead ferns, raw?

Fiddlehead ferns, raw has 5.5 g of carbohydrates per 100 g.

How much fat is in Fiddlehead ferns, raw?

Fiddlehead ferns, raw provides 0.4 g of total fat per 100 g.

What is Fiddlehead ferns, raw a good source of?

Fiddlehead ferns, raw is an excellent source of Copper (36% DV), Niacin (B3) (31% DV), Vitamin C (30% DV), Manganese (22% DV) and Vitamin A (RAE) (20% DV) and a good source of Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.