Vegetables · Nutrition facts

Raw Fiddlehead Ferns

34 calories and 4.6 g of protein per 100 g.

USDA SR LegacyPublished Apr 2019

Know what you’re comparing.

Fiddlehead ferns, raw

Source category: Vegetables and Vegetable Products
Nutrition basis: Per 100 g
Source record: USDA FDC 169405
Publication date: Apr 2019

On a 100 g basis, this record has more protein than 79% of 1,428 other complete vegetables profiles.

Compare with another food

The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset

Your portion, your numbers

Amount gUse a portion

34calories

in 100 g

Nutrient	Amount	Daily value
Protein	4.6 g	—
Carbohydrate	5.5 g	2%
Fat	0.4 g	1%
Fiber	—	—
Total sugars	—	—
Sodium	1 mg	0%
Saturated fat	—	—
Potassium	370 mg	8%
Calcium	32 mg	2%
Iron	1.31 mg	7%
Magnesium	34 mg	8%
Vitamin C	26.6 mg	30%
Vitamin D	0 µg	0%

Estimated energy from macros

Protein 41%Carbs 50%Fat 8%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

Explore a different choice

What else fits your plate?

Explore vegetables

Find Compare Same broad food category

This food: 26.8 g protein in 588.2 g. Choices below have more on this basis.

45.5 g protein

Seaweed, spirulina, raw

USDA SR Legacy · 769.2 g

18.8 g more than your starting foodCompare these foods

42.5 g protein

Cowpeas, leafy tips, cooked, boiled, drained, without salt

USDA SR Legacy · 909.1 g

15.7 g more than your starting foodCompare these foods

42.5 g protein

Cowpeas, leafy tips, cooked, boiled, drained, with salt

USDA SR Legacy · 909.1 g

15.7 g more than your starting foodCompare these foods

39.6 g protein

Seaweed, spirulina, dried

USDA SR Legacy · 69 g

12.9 g more than your starting foodCompare these foods

35.3 g protein

Balsam-pear (bitter gourd), leafy tips, raw

USDA SR Legacy · 666.7 g

8.6 g more than your starting foodCompare these foods

34.7 g protein

Alfalfa seeds, sprouted, raw

USDA SR Legacy · 869.6 g

7.9 g more than your starting foodCompare these foods

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

Nutrient	Displayed value	Reported minimum	Reported maximum	Data points
Carotene, betaPer 100 g	2,040 ug	2,030 ug	2,050 ug	8
Carotene, alphaPer 100 g	261 ug	190 ug	331 ug	8

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 30 reported nutrient values Per 100 g

Nutrient	Amount	USDA identifier
Water	88.68 g	1051
Energy	34 kcal	1008
Energy	143 kj	1062
Protein	4.55 g	1003
Total lipid (fat)	0.4 g	1004
Ash	0.83 g	1007
Carbohydrate, by difference	5.54 g	1005
Calcium, Ca	32 mg	1087
Iron, Fe	1.31 mg	1089
Magnesium, Mg	34 mg	1090
Phosphorus, P	101 mg	1091
Potassium, K	370 mg	1092
Sodium, Na	1 mg	1093
Zinc, Zn	0.83 mg	1095
Copper, Cu	0.32 mg	1098
Manganese, Mn	0.51 mg	1101
Vitamin C, total ascorbic acid	26.6 mg	1162
Thiamin	0.02 mg	1165
Riboflavin	0.21 mg	1166
Niacin	4.98 mg	1167
Vitamin B-12	0 µg	1178
Vitamin A, RAE	181 µg	1106
Retinol	0 µg	1105
Carotene, beta	2,040 µg	1107
Carotene, alpha	261 µg	1108
Vitamin A, IU	3,617 iu	1104
Vitamin D (D2 + D3), International Units	0 iu	1110
Vitamin D (D2 + D3)	0 µg	1114
Fatty acids, total trans	0 g	1257
Cholesterol	0 mg	1253

Related reference foods.

Explore more records in the same food group. Preparation and ingredients can change the numbers.

Fiddlehead Ferns, Frozen, UnpreparedUSDA SR Legacy · Apr 2019