Fiddlehead fern Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 6.5GI Low

Macronutrients

Calories34 kcal 2% DV

Protein4.6 g 9% DV

Carbohydrates5.5 g 2% DV

Fat0.4 g 1% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium1.0 mg 0% DV

Vitamins & minerals

Vitamin A181 µg 20%

Vitamin C27 mg 30%

Vitamin D0.0 µg 0%

Vitamin E0.0 mg 0%

Vitamin K0.0 µg 0%

Thiamin B10.02 mg 2%

Riboflavin B20.21 mg 16%

Niacin B35.0 mg 31%

Vitamin B60.0 mg 0%

Folate B90.0 µg 0%

Vitamin B120.0 µg 0%

Calcium32 mg 2%

Iron1.3 mg 7%

Magnesium34 mg 8%

Phosphorus101 mg 8%

Potassium370 mg 8%

Zinc0.83 mg 8%

Selenium0.7 µg 1%

Common serving sizes

Serving	Weight
1 cup	100 g
4 oz	113 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

See Fiddlehead fern in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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