Nutrients in 100 grams of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).

Macros Ratio

Protein Fat Carbs

41%

51%

100 g ▼

Macro Nutrients

Fiddlehead Ferns

Energy34 kcal

1.17%

Raw Fiddlehead Ferns have 34 kcal of Energy per 100 grams, which is 1.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Fiddlehead Ferns have 0.4 g of Fat per 100 grams, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Fiddlehead Ferns have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.54 g

4.26%

Raw Fiddlehead Ferns have 5.54 g of Carbohydrate per 100 grams, which is 4.26% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein4.55 g

8.13%

Raw Fiddlehead Ferns have 4.55 g of Protein per 100 grams, which is 8.13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fiddlehead Ferns

Vitamin A181 μg

20%

RAE, retinol activity equivalents

Raw Fiddlehead Ferns have 181 μg of Vitamin A per 100 grams, which is 20% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.02 mg

1.67%

Thiamine

Raw Fiddlehead Ferns have 0.02 mg of Vitamin B1 per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Raw Fiddlehead Ferns have 0.21 mg of Vitamin B2 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35 mg

31%

Niacin, nicotinic acid, niacinamide

Raw Fiddlehead Ferns have 4.98 mg of Vitamin B3 per 100 grams, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B6

Pyridoxine

No information available

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Raw Fiddlehead Ferns have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C26.6 mg

29.6%

Ascorbic acid

Raw Fiddlehead Ferns have 26.6 mg of Vitamin C per 100 grams, which is 29.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Fiddlehead Ferns have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Fiddlehead Ferns

Calcium32 mg

3.2%

Raw Fiddlehead Ferns have 32 mg of Calcium per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.6%

Raw Fiddlehead Ferns have 0.32 mg of Copper per 100 grams, which is 35.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.3 mg

16.4%

Raw Fiddlehead Ferns have 1.31 mg of Iron per 100 grams, which is 16.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium34 mg

8.1%

Raw Fiddlehead Ferns have 34 mg of Magnesium per 100 grams, which is 8.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.51 mg

22%

Raw Fiddlehead Ferns have 0.51 mg of Manganese per 100 grams, which is 22% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus101 mg

14.4%

Raw Fiddlehead Ferns have 101 mg of Phosphorus per 100 grams, which is 14.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium370 mg

11%

Raw Fiddlehead Ferns have 370 mg of Potassium per 100 grams, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium1 mg

0.067%

Raw Fiddlehead Ferns have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.83 mg

7.55%

Raw Fiddlehead Ferns have 0.83 mg of Zinc per 100 grams, which is 7.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water88.7 g

2.4%

Raw Fiddlehead Ferns have 88.68 g of Water per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Fiddlehead Ferns:

100 grams of Fiddlehead Ferns is an excellent source of Vitamin A, Vitamin B3 and Vitamin C.
It has a good amount of Vitamin B2.
While 100 grams of product has trace amounts of Vitamin B1, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Fiddlehead Ferns:

100 grams of Fiddlehead Ferns is an excellent source of Copper and Manganese.
It has a good amount of Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium.
It has no Sodium.

Macronutrients in 100 grams of Raw Fiddlehead Ferns:

100 grams of Fiddlehead Ferns has a good amount of Protein.
It has some Carbohydrate.
It has no Fat.

Compare Raw Fiddlehead Ferns with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Fiddlehead Ferns

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Fiddlehead Ferns with: