Calories in
fiddlehead ferns, raw
34 kcal per 100 g Fiddlehead ferns, raw contains 34 calories per 100 grams. Per 100 g it provides 4.6 g protein, 5.5 g carbohydrate and 0.4 g fat.
By calories that splits 50% carbohydrate, 41% protein, 8% fat.
Full nutrition, per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 34 kcal |
| Protein | 4.6 g |
| Total fat | 0.4 g |
| Carbohydrate | 5.5 g |
| Sodium | 1.0 mg |
| Potassium | 370.0 mg |
| Calcium | 32.0 mg |
| Iron | 1.3 mg |
| Vitamin C | 26.6 mg |
| Vitamin A | 181.0 µg |
| Cholesterol | 0.0 mg |
| Water | 88.7 g |
USDA FoodData Central, SR Legacy (FDC ID 169405). A dash means the nutrient was not measured for this item, which is not the same as zero.
How fiddlehead ferns, raw compares
Among the 209 vegetables and vegetable products items on this site, fiddlehead ferns, raw ranks 99 of 209 by calorie density, against a category average of 62 kcal per 100 g — so it is about 45% less calorie-dense than typical for its group.
It carries 13.4 g of protein per 100 calories — a genuinely protein-dense food.
Questions
How many calories are in fiddlehead ferns, raw?
Fiddlehead ferns, raw contains 34 calories per 100 g. It also provides 4.6 g of protein, 5.5 g of carbohydrate and 0.4 g of fat per 100 g.
What is the macro breakdown of fiddlehead ferns, raw?
By calories, fiddlehead ferns, raw is roughly 50% carbohydrate, 41% protein and 8% fat. That makes it a predominantly carbohydrate-based food.
Is this figure exact for the fiddlehead ferns, raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within vegetables and vegetable products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Fiddlehead ferns, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.