How many calories are in fiddlehead ferns?
Fiddlehead ferns (100 g) has 34 calories, 4.6 g protein, 5.5 g carbohydrate and 0.4 g fat. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 35.
Nutrition database · Vegetables
Fiddlehead Ferns Nutrition Facts
Fiddlehead ferns (100 g) has 34 calories, 4.6 g protein, 5.5 g carbohydrate and 0.4 g fat, according to USDA FoodData Central. Change the serving below and the label, the summary and the full nutrient table update together.
Fiddlehead Ferns Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
100 g (100 g)
At a glance
- Calories
- 34
- Protein
- 4.6 g · 9%
- Total carbohydrate
- 5.5 g · 2%
- Total fat
- 0.4 g · 1%
- Dietary fiber
- –
- Total sugars
- –
- Sodium
- 1 mg · 0%
Opens the free label generator with this amount of fiddlehead ferns already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 34 | 34 | |
| Total fat | 0.4 g | 1% | 0.4 g |
| Saturated fat | not reported | ||
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | not reported | ||
| Polyunsaturated fat | not reported | ||
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 1 mg | 0% | 1 mg |
| Total carbohydrate | 5.5 g | 2% | 5.54 g |
| Dietary fiber | not reported | ||
| Total sugars | not reported | ||
| Added sugars | 0 g | 0% | 0 g |
| Protein | 4.6 g | 4.55 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 181 mcg | 20% | 181 mcg |
| Vitamin C | 27 mg | 30% | 26.6 mg |
| Vitamin E | not reported | ||
| Vitamin K | not reported | ||
| Thiamin (B1) | <0.1 mg | 2% | 0.02 mg |
| Riboflavin (B2) | 0.21 mg | 16% | 0.21 mg |
| Niacin (B3) | 5 mg | 31% | 4.98 mg |
| Vitamin B6 | not reported | ||
| Folate (DFE) | not reported | ||
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 32 mg | 2% | 32 mg |
| Iron | 1.3 mg | 7% | 1.31 mg |
| Potassium | 370 mg | 8% | 370 mg |
| Magnesium | 34 mg | 8% | 34 mg |
| Phosphorus | 101 mg | 8% | 101 mg |
| Zinc | 0.83 mg | 8% | 0.83 mg |
| Copper | 0.32 mg | 36% | 0.32 mg |
| Manganese | 0.51 mg | 22% | 0.51 mg |
| Selenium | not reported | ||
| Other | |||
| Water | 88.7 g | 88.7 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Fiddlehead Ferns nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 100 g | 100 g | 34 | 5.5 g | 4.6 g | 0.4 g | – | – |
| 1 oz | 28.4 g | 10 | 1.6 g | 1.3 g | 0.1 g | – | – |
How much copper is in fiddlehead ferns?
Fiddlehead ferns (100 g) has 0.32 mg of copper, 36% of the Daily Value. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much niacin is in fiddlehead ferns?
Fiddlehead ferns (100 g) has 5 mg of niacin, 31% of the Daily Value. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Fiddlehead Ferns nutrition per 100 grams
100 g of fiddlehead ferns has 34 calories, 4.55 g protein, 5.54 g carbohydrate and 0.4 g fat.
Where the calories in fiddlehead ferns come from
About 50% of the calories in fiddlehead ferns come from carbohydrate, 8% from fat and 41% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Fiddlehead Ferns nutrition label for Canada, the EU and the UK
The same serving of fiddlehead ferns, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 100 g (100g) / pour 100 g (100g)
Calories
35
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 6 g | 2 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 5 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 32 mg | 2 % |
| Iron / Fer | 1 mg | 7 % |
| Potassium | 370 mg | 11 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 142 kJ / 34 kcal |
| Fat | 0.4 g |
| of which saturates | 0.0 g |
| Carbohydrate | 5.5 g |
| of which sugars | 0.0 g |
| Protein | 4.5 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 100g | %RI* | |
|---|---|---|---|
| Energy | 142 kJ 34 kcal |
142 kJ 34 kcal |
1.7% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 5.5g | 5.5g | 2.1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 4.5g | 4.5g | 9.1% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about fiddlehead ferns
How many calories are in fiddlehead ferns?
Fiddlehead ferns (100 g) has 34 calories, 4.6 g protein, 5.5 g carbohydrate and 0.4 g fat. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 35.
How much protein is in fiddlehead ferns?
Fiddlehead ferns (100 g) has 4.6 g protein, 9% of the 50 g Daily Value.
What is a serving of fiddlehead ferns?
This page defaults to 100 g. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for fiddlehead ferns.
Can I use fiddlehead ferns in a Nutrition Facts label calculation?
Yes. Open the generator with fiddlehead ferns added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with fiddlehead ferns
- Bean Sprouts31 cal per 1 cup
- Kale7 cal per 1 cup
- Broccoli31 cal per 1 cup chopped
- Cremini Mushrooms19 cal per 1 cup whole
- Snow Peas41 cal per 1 cup, chopped
More in Vegetables
Tools and guides for labeling fiddlehead ferns
If you make and sell a product that contains fiddlehead ferns, these free tools cover the next steps.
- Nutrition Facts label generatorAdd fiddlehead ferns and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare fiddlehead ferns with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169405: "Fiddlehead ferns, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with fiddlehead ferns
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