Raw fiddlehead ferns
Nutrition facts per 3.5 oz (100 g) and per 3.5 oz (100 g) · Vegetables and Vegetable Products
3.5 oz (100 g) of Fiddlehead ferns, raw provides 34 calories, 4.55 g protein, 0.4 g fat and 5.54 g carbohydrate. Per 100 g it is high in Copper (36% DV), Niacin (B3) (31% DV), Vitamin C (30% DV), Vitamin A (RAE) (20% DV).
Protein 41%Fat 8%Carbohydrate 50%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 3.5 oz of raw fiddlehead ferns?
3.5 oz (100 g) of Fiddlehead ferns, raw has 34 calories. Per 3.5 oz (100 g): 34 calories.
How much protein is in 3.5 oz of raw fiddlehead ferns?
3.5 oz (100 g) has 4.5 g of protein. Per 3.5 oz (100 g): 4.5 g.
How many carbs are in 3.5 oz of raw fiddlehead ferns?
3.5 oz (100 g) has 5.5 g of total carbohydrate. Per 3.5 oz (100 g): 5.5 g carbohydrate.
How much fat is in 3.5 oz of raw fiddlehead ferns?
3.5 oz (100 g) has 0.4 g of fat. Per 3.5 oz (100 g): 0.4 g.
Sugar, sodium and minerals in 3.5 oz of raw fiddlehead ferns
Per 3.5 oz (100 g):
- Sodium: 1 mg, 0% DV
- Potassium: 370 mg, 8% DV
- Iron: 1.3 mg, 7% DV
- Calcium: 32 mg, 2% DV
What is raw fiddlehead ferns high in?
Per 3.5 oz (100 g):
- Copper: 0.3 mg, 36% DV
- Niacin (B3): 5 mg, 31% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Copper: 0.32 mg per 3.5 oz (100 g) — 36% of the Daily Value. Other top sources →
- Niacin (B3): 4.98 mg per 3.5 oz (100 g) — 31% of the Daily Value. Other top sources →
- Vitamin C: 26.6 mg per 3.5 oz (100 g) — 30% of the Daily Value. Other top sources →
- Vitamin A (RAE): 181 mcg per 3.5 oz (100 g) — 20% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.21 mg per 3.5 oz (100 g) — 16% of the Daily Value. Other top sources →
Before you use this number
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 3.5 oz (100 g) (100 g) | % DV per 3.5 oz (100 g) |
|---|---|---|---|
| Energy | 34 kcal | 34 kcal | |
| Protein | 4.55 g | 4.55 g | 9% |
| Total fat | 0.4 g | 0.4 g | 1% |
| Saturated fat | — g | — | |
| Monounsaturated fat | — g | — | |
| Polyunsaturated fat | — g | — | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 5.54 g | 5.54 g | 2% |
| Dietary fiber | — g | — | |
| Sugars (total) | — g | — | |
| Water | 88.7 g | 88.7 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 3.5 oz (100 g) (100 g) | % DV per 3.5 oz (100 g) |
|---|---|---|---|
| Vitamin A (RAE) | 181 mcg | 181 mcg | 20% |
| Vitamin C | 26.6 mg | 26.6 mg | 30% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | — mg | — | |
| Vitamin K | — mcg | — | |
| Thiamin (B1) | 0.02 mg | 0.02 mg | 2% |
| Riboflavin (B2) | 0.21 mg | 0.21 mg | 16% |
| Niacin (B3) | 4.98 mg | 4.98 mg | 31% |
| Vitamin B6 | — mg | — | |
| Folate | — mcg | — | |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 3.5 oz (100 g) (100 g) | % DV per 3.5 oz (100 g) |
|---|---|---|---|
| Calcium | 32 mg | 32 mg | 2% |
| Iron | 1.31 mg | 1.31 mg | 7% |
| Magnesium | 34 mg | 34 mg | 8% |
| Phosphorus | 101 mg | 101 mg | 8% |
| Potassium | 370 mg | 370 mg | 8% |
| Sodium | 1 mg | 1 mg | 0% |
| Zinc | 0.83 mg | 0.83 mg | 8% |
| Copper | 0.32 mg | 0.32 mg | 36% |
| Selenium | — mcg | — |
Other entries for fiddlehead ferns
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fiddlehead ferns, frozen, unprepared | 34 | 4.31 g | 0.35 g | 5.74 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
More in Vegetables and Vegetable Products
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- Raw jerusalem-artichokes
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169405. Described in USDA as Fiddlehead ferns, raw; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "100 g" = 100 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? editorial@biomanutrient.app