Vegetables and Vegetable Products
Fiddlehead greens (ferns), raw
Per 100 g of the edible portion · CNF 2026
34kcal per 100 g
4.6 gProtein
0.4 gFat
5.5 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 34 kcal143 kJ | — |
| Protein | 4.6 g | — |
| Fat | 0.4 g | 1% |
| Cholesterol | 0 mg | — |
| Carbohydrate | 5.5 g | — |
| Sodium | 1 mg | 0% |
| Water | 88.7 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 370 mg | 11% |
| Calcium | 32 mg | 2% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 101 mg | 8% |
| Iron | 1.3 mg | 7% |
| Zinc | 0.83 mg | 8% |
| Copper | 0.32 mg | 36% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 181 µg | 20% |
| Beta-carotene | 2,040 µg | — |
| 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% |
| Vitamin C | 27 mg | 30% |
In its food group
Position among 790 foods in “Vegetables and Vegetable Products”
Energy34 kcal · median 37 kcal
Protein4.6 g · median 2.1 g
Salt0 g · median 0.1 g
86% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.32 mg · 36%
- Niacin (B3)5 mg · 31%
- Vitamin C27 mg · 30%
- Vitamin A181 µg · 20%
- Riboflavin (B2)0.21 mg · 16%
Other foods in the group
More from “Vegetables and Vegetable Products”
- Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained34 kcal
- Broccoli, raw34 kcal
- Cowpeas, young pods with seeds, boiled, drained34 kcal
- Cowpeas, young pods with seeds, boiled, drained, with salt34 kcal
- Fiddlehead greens (ferns), frozen, boiled, drained34 kcal
- Fiddlehead greens (ferns), frozen, unprepared34 kcal
- Jute, potherb, raw34 kcal
- Mushroom, shiitake, raw34 kcal
- Onion, Welsh, raw34 kcal
- Pumpkin, canned34 kcal
- Spinach, frozen, boiled, drained34 kcal
- Spinach, frozen, boiled, drained, with salt34 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.