Fiddlehead ferns nutrition: calories, carbs, GI, protein, fiber, fats
Fiddlehead ferns, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Fiddlehead ferns
| Calories ⓘ Calories per 100-gram serving | 34 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 5.54 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -3.1 (alkaline) |
Vitamin A ⓘHigher in Vitamin A content than 89% of foods
Vitamin C ⓘHigher in Vitamin C content than 83% of foods
Potassium ⓘHigher in Potassium content than 78% of foods
Copper ⓘHigher in Copper content than 76% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 75% of foods
Fiddlehead ferns calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 34 |
Mineral coverage chart
Calcium:
32 mg of 1,000 mg
3%
Iron:
1.31 mg of 8 mg
16%
Magnesium:
34 mg of 420 mg
8%
Phosphorus:
101 mg of 700 mg
14%
Potassium:
370 mg of 3,400 mg
11%
Sodium:
1 mg of 2,300 mg
0%
Zinc:
0.83 mg of 11 mg
8%
Copper:
0.32 mg of 1 mg
36%
Manganese:
0.51 mg of 2 mg
22%
Selenium:
0 µg of 55 µg
0%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Potassium
370 mg
TOP 22%
Copper
0.32 mg
TOP 24%
Magnesium
34 mg
TOP 29%
Manganese
0.51 mg
TOP 37%
Calcium
32 mg
TOP 43%
Iron
1.31 mg
TOP 52%
Zinc
0.83 mg
TOP 57%
Phosphorus
101 mg
TOP 64%
Sodium
1 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
3617 IU of 5,000 IU
72%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
26.6 mg of 90 mg
30%
Vitamin B1:
0.02 mg of 1 mg
2%
Vitamin B2:
0.21 mg of 1 mg
16%
Vitamin B3:
4.98 mg of 16 mg
31%
Vitamin B5:
0 mg of 5 mg
0%
Vitamin B6:
0 mg of 1 mg
0%
Folate:
0 µg of 400 µg
0%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin A
3617 IU
TOP 11%
Vitamin C
26.6 mg
TOP 17%
Vitamin B3
4.98 mg
TOP 33%
Vitamin B2
0.21 mg
TOP 43%
Vitamin B1
0.02 mg
TOP 88%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 9%
4.55 g of 50 g
9%
Fats:
Daily Value: 1%
0.4 g of 65 g
1%
Carbs:
Daily Value: 2%
5.54 g of 300 g
2%
Water:
Daily Value: 4%
88.68 g of 2,000 g
4%
Other:
0.83 g
All nutrients for Fiddlehead ferns per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 34kcal | 2% | 92% |
1.4 times less than Orange
|
| Protein | 4.55g | 11% | 63% |
1.6 times more than Broccoli
|
| Fats | 0.4g | 1% | 82% |
83.3 times less than Cheddar Cheese
|
| Vitamin C | 26.6mg | 30% | 17% |
2 times less than Lemon
|
| Net carbs | 5.54g | N/A | 55% |
9.8 times less than Chocolate
|
| Carbs | 5.54g | 2% | 59% |
5.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.31mg | 16% | 52% |
2 times less than Beef broiled
|
| Calcium | 32mg | 3% | 43% |
3.9 times less than Milk
|
| Potassium | 370mg | 11% | 22% |
2.5 times more than Cucumber
|
| Magnesium | 34mg | 8% | 29% |
4.1 times less than Almond
|
| Copper | 0.32mg | 36% | 24% |
2.3 times more than Shiitake
|
| Zinc | 0.83mg | 8% | 57% |
7.6 times less than Beef broiled
|
| Phosphorus | 101mg | 14% | 64% |
1.8 times less than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 3617IU | 72% | 11% |
4.6 times less than Carrot
|
| Vitamin A RAE | 181µg | 20% | 25% | |
| Manganese | 0.51mg | 22% | 37% | |
| Vitamin B1 | 0.02mg | 2% | 88% |
13.3 times less than Pea raw
|
| Vitamin B2 | 0.21mg | 16% | 43% |
1.6 times more than Avocado
|
| Vitamin B3 | 4.98mg | 31% | 33% |
1.9 times less than Turkey meat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 34
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 1mg
2%
Total Carbohydrate
6g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
5g
Vitamin D
0mcg
0%
Calcium
32mg
3%
Iron
1mg
13%
Potassium
370mg
11%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Fiddlehead ferns nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.