Vegetables · SOURCE-BASED NUTRITION
Fiddlehead ferns, raw nutrition facts
SR Legacy
Fiddlehead ferns, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 34 kcal | — |
| Protein | 4.55 g | 9.1% |
| Carbohydrate, by difference | 5.54 g | 2% |
| Total lipid (fat) | 0.4 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 1 mg | 0% |
| Potassium, K | 370 mg | 7.9% |
| Calcium, Ca | 32 mg | 2.5% |
| Iron, Fe | 1.31 mg | 7.3% |
| Magnesium, Mg | 34 mg | 8.1% |
| Phosphorus, P | 101 mg | 8.1% |
| Zinc, Zn | 0.83 mg | 7.5% |
| Copper, Cu | 0.32 mg | 35.6% |
| Manganese, Mn | 0.51 mg | 22.2% |
| Vitamin A, RAE | 181 µg | 20.1% |
| Vitamin C, total ascorbic acid | 26.6 mg | 29.6% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.02 mg | 1.7% |
| Riboflavin | 0.21 mg | 16.2% |
| Niacin | 4.98 mg | 31.1% |
| Vitamin B-12 | 0 µg | 0% |
| Ash | 0.83 g | — |
| Carotene, alpha | 261 µg | — |
| Carotene, beta | 2,040 µg | — |
| Fatty acids, total trans | 0 g | — |
| Retinol | 0 µg | — |
| Vitamin A, IU | 3,620 iu | — |
| Water | 88.7 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Copper (35.6% DV), Niacin (B3) (31.1% DV) and Vitamin C (29.6% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Copper: iron metabolism and nerves
This amount provides 0.32 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceNiacin (B3): energy and cell function
This amount provides 4.98 mg. Niacin helps enzymes convert food into energy and supports normal cell function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 26.6 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.51 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin A: vision and immune function
This amount provides 181 µg. Vitamin A supports normal vision, immune function, growth and cell development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.21 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Copper
This amount provides 0.32 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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