Food Info

Menu
Select from foods

Nutrients in 100 calories of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).

Weight per 100 Calories

Fiddlehead Ferns
294g

Raw Fiddlehead Ferns has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
41%
8%
51%
100 kcal ▼

Macro Nutrients

Fiddlehead Ferns
Energy100 kcal
3.45%
Raw Fiddlehead Ferns have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.18 g
1.2%
Raw Fiddlehead Ferns have 1.1764705882353 g of Fat per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein13.4 g
24%
Raw Fiddlehead Ferns have 13.382352941176 g of Protein per 100 calories, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate16.3 g
12.5%
Raw Fiddlehead Ferns have 16.294117647059 g of Carbohydrate per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber
NA
No information available
Cholesterol0 mg
0%
Raw Fiddlehead Ferns have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Water261 g
7.05%
Raw Fiddlehead Ferns have 260.82352941176 g of Water per 100 calories, which is 7.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Fiddlehead Ferns
Vitamin A532 μg
59%
Raw Fiddlehead Ferns have 532.35294117647 μg of Vitamin A per 100 calories, which is 59% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.059 mg
4.9%
Raw Fiddlehead Ferns have 0.058823529411765 mg of Thiamine per 100 calories, which is 4.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.62 mg
47.5%
Raw Fiddlehead Ferns have 0.61764705882353 mg of Vitamin B2 per 100 calories, which is 47.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B314.6 mg
92%
Raw Fiddlehead Ferns have 14.647058823529 mg of Vitamin B3 per 100 calories, which is 92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B6
NA
No information available
Vitamin B120 μg
0%
Raw Fiddlehead Ferns have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C78.2 mg
87%
Raw Fiddlehead Ferns have 78.235294117647 mg of Vitamin C per 100 calories, which is 87% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw Fiddlehead Ferns have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate
NA
No information available

Minerals

Fiddlehead Ferns
Calcium94 mg
9.4%
Raw Fiddlehead Ferns have 94.117647058824 mg of Calcium per 100 calories, which is 9.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.94 mg
105%
Raw Fiddlehead Ferns have 0.94117647058824 mg of Copper per 100 calories, which is 105% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron3.85 mg
48%
Raw Fiddlehead Ferns have 3.8529411764706 mg of Iron per 100 calories, which is 48% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium100 mg
24%
Raw Fiddlehead Ferns have 100 mg of Magnesium per 100 calories, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.5 mg
65.2%
Raw Fiddlehead Ferns have 1.5 mg of Manganese per 100 calories, which is 65.2% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus297 mg
42.4%
Raw Fiddlehead Ferns have 297.05882352941 mg of Phosphorus per 100 calories, which is 42.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1088 mg
32%
Raw Fiddlehead Ferns have 1088.2352941176 mg of Potassium per 100 calories, which is 32% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium2.94 mg
0.2%
Raw Fiddlehead Ferns have 2.9411764705882 mg of Sodium per 100 calories, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.44 mg
22%
Raw Fiddlehead Ferns have 2.4411764705882 mg of Zinc per 100 calories, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Raw Fiddlehead Ferns:
100 calories of Fiddlehead Ferns has outstanding amounts of Vitamin B3 and Vitamin C.
It is an excellent source of Vitamin A and Vitamin B2. It also has some Thiamine. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Fiddlehead Ferns:
100 calories of Fiddlehead Ferns has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc. It also has a good amount of Calcium. It has no Sodium.
Macronutrients in 100 calories of Raw Fiddlehead Ferns:
100 calories of Fiddlehead Ferns is an excellent source of Protein. It has a good amount of Carbohydrate. The product has trace amounts of Fat.



Compare Raw Fiddlehead Ferns with: