Know what’s on your plate
Fiddlehead ferns
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 34 kcal —
- Protein 4.6 g 9%
- Carbohydrate 5.5 g 2%
- Fat 0.4 g 1%
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 181 µg 20%
- Vitamin C 26.6 mg 30%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 5 mg 31%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 32 mg 2%
- Iron 1.3 mg 7%
- Magnesium 34 mg 8%
- Phosphorus 101 mg 8%
- Potassium 370 mg 8%
- Zinc 0.83 mg 8%
- Copper 0.32 mg 36%
- Manganese 0.51 mg 22%
Similar foods
Questions about Fiddlehead ferns
What are fiddlehead ferns?
They are the tightly curled young shoots of certain edible ferns, harvested before the fronds unfurl. Their name comes from the scroll-like shape, which resembles the curled end of a fiddle.
How should you cook fiddlehead ferns safely?
Trim the browned ends, rinse thoroughly and boil them for 15 minutes, or steam them for 10–12 minutes; don’t eat them raw or merely lightly cooked. Drain well, then sauté briefly with butter or olive oil, garlic and lemon.
How do you clean fiddlehead ferns?
Rinse them repeatedly in cold water to remove grit and papery brown scales, rubbing gently with your fingers. Trim the dry ends before cooking.
How do you choose fresh fiddlehead ferns?
Choose firm, bright-green shoots with tightly curled heads and little browning; avoid limp or slimy ones. Buy them from a reliable food seller, since not every fern species is edible.
How should you store fiddlehead ferns?
Keep them unwashed in a loosely closed bag in the fridge and use them within a few days. For longer storage, clean and boil them for 2 minutes, cool quickly in ice water, drain and freeze.
What do fiddlehead ferns go well with?
Their grassy, slightly nutty flavour works with lemon, garlic, butter, olive oil and black pepper. Serve them as a side with fish or eggs, or add cooked shoots to a spring risotto or pasta.
Can you substitute asparagus for fiddlehead ferns?
Yes. Young asparagus has a similar fresh, green taste and works in the same sides, pasta and risotto, though it lacks the ferns’ curled shape and tender, crisp bite.
What nutrients stand out in fiddlehead ferns?
They are a source of vitamin C and contain 26.6 mg per 100 g. They also provide 4.6 g of protein per 100 g.
Source: USDA FoodData Central 169405 · per 100 g · carbohydrate per EU label, fibre excluded
