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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

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)
TOP 11% Vitamin A ⓘHigher in Vitamin A content than 89% of foods
TOP 17% Vitamin C ⓘHigher in Vitamin C content than 83% of foods
TOP 22% Potassium ⓘHigher in Potassium content than 78% of foods
TOP 24% Copper ⓘHigher in Copper content than 76% of foods
TOP 25% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
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%

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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0% 0%
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%
Choline: 0 mg of 550 mg 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

5% 6% 87%
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 OrangeOrange
Protein 4.55g 11% 63% 1.6 times more than BroccoliBroccoli
Fats 0.4g 1% 82% 83.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 26.6mg 30% 17% 2 times less than LemonLemon
Net carbs 5.54g N/A 55% 9.8 times less than ChocolateChocolate
Carbs 5.54g 2% 59% 5.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.31mg 16% 52% 2 times less than Beef broiledBeef broiled
Calcium 32mg 3% 43% 3.9 times less than MilkMilk
Potassium 370mg 11% 22% 2.5 times more than CucumberCucumber
Magnesium 34mg 8% 29% 4.1 times less than AlmondAlmond
Copper 0.32mg 36% 24% 2.3 times more than ShiitakeShiitake
Zinc 0.83mg 8% 57% 7.6 times less than Beef broiledBeef broiled
Phosphorus 101mg 14% 64% 1.8 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 3617IU 72% 11% 4.6 times less than CarrotCarrot
Vitamin A RAE 181µg 20% 25%
Manganese 0.51mg 22% 37%
Vitamin B1 0.02mg 2% 88% 13.3 times less than Pea rawPea raw
Vitamin B2 0.21mg 16% 43% 1.6 times more than AvocadoAvocado
Vitamin B3 4.98mg 31% 33% 1.9 times less than Turkey meatTurkey meat
Vitamin B12 0µg 0% 100% N/APork
Trans Fat 0g N/A 100% N/AMargarine

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 34
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.