Fiddlehead ferns, raw Nutrition Facts
Summary: 34 calories per 100 g serving. Net carbs: 5.5 g (total carbs 5.5 g – fiber 0 g) – not keto friendly. Contains 4.6 g protein and 0.4 g fat.
Raw fiddlehead ferns are a crisp, springy green with a fresh, slightly grassy flavor. They’re a light choice at just 34 calories per serving, with 0.4g fat and 5.5g carbs.
They also offer a surprising amount of protein for a vegetable, with 4.6g per serving. With 0g fiber and 0g sugar, they’re not especially filling or sweet, but they do bring a clean, earthy taste.
Enjoy them raw only when properly prepared and very fresh, since fiddleheads need careful handling. They make a unique addition to salads or slaws when you want something a little different.
Fiddlehead ferns, raw
Serving size: 100 g
Calories34kcal
Net Carbs5.5g
Protein4.6g
Fat0.4g
Where do the calories come from?
Protein 41%
Carbs 50%
Fat 8%
What is this food made of?
Water 89%
Protein 5%
Carbs 6%
Fat 0%
Blood Sugar Index9Low
Inflammation Score0Low
PRAL Score2.23Acidic
Amino Acid Score18%Incomplete
Detailed Nutrition Facts
Macronutrients
| Calories (kcal) | 34 | 2% | |
| Fat | 0.4 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Trans Fat | 0 g | — | |
| Cholesterol | — | — | |
| Sodium | |||
| 1 mg | 0% | ||
| Total Carbohydrate | 5.5 g | 2% | |
| Dietary Fiber | |||
| 0 g | 0% | ||
| Total Sugars | 0 g | — | |
| Protein | 4.6 g | 9% |
Vitamins
| Vitamin A, RAE | 181 mcg | 23% |
| Vitamin A, IU | 3620 mcg | 453% |
| Vitamin C, total ascorbic acid | 26.6 mg | 44% |
Source: USDA FoodData Central