Vegetables • Deep Nutrition Analytics
Fiddlehead ferns, frozen, unprepared
Fiddlehead ferns, frozen, unprepared is a vegetables providing 34 kcal per 100g serving, primarily fueled by carbohydrates (5.7g) for accessible carbohydrate energy. It serves as a rich source of Manganese, offering 41% of your recommended daily allowance (0.94 mg). Its light energy profile (0.3 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 4.3 g
- Carbohydrates
- 5.7 g
- Fat
- 0.3 g
Produce Profile: Hydration & Micronutrients
Fiddlehead ferns, frozen, unprepared provides natural botanical nutrition with 34 calories per 100g. Providing dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 142 kJ |
| Carbohydrate, by difference | 5.7 g |
| Energy | 34 kcal |
| Total lipid (fat) | 0.3 g |
| Protein | 4.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.9 mg |
| Copper | 0.2 mg |
| Vitamin C | 17.8 mg |
| Vitamin A | 168 µg |
| Zinc | 0.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 3350 IU |
| Vitamin A, RAE | 168 µg |
| Vitamin C, total ascorbic acid | 17.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 24 mg |
| Potassium, K | 129 mg |
| Zinc, Zn | 0.7 mg |
| Iron, Fe | 0.7 mg |
| Magnesium, Mg | 19 mg |
| Phosphorus, P | 58 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.9 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 1870 µg |
| Carotene, alpha | 280 µg |
| Niacin | 3.3 mg |
| Water | 88.9 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Ash | 0.7 g |
Serving calculator
Compare Fiddlehead ferns, frozen, unprepared with Category Peers
Jute, potherb, raw vs Fiddlehead ferns, frozen, unprepared
Compared to Jute, potherb, raw, Fiddlehead ferns, frozen, unprepared has 52% less Vitamin C and 0% higher calories per 100g.
Fiddlehead ferns, frozen, unprepared vs Fiddlehead ferns, raw
Compared to Fiddlehead ferns, raw, Fiddlehead ferns, frozen, unprepared has 33% less Vitamin C and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Fiddlehead ferns, frozen, unprepared?
A standard 100-gram serving of Fiddlehead ferns, frozen, unprepared contains 34 calories (142 kJ), alongside 4.3g of protein, 5.7g of carbohydrates, and 0.3g of fat.
Is Fiddlehead ferns, frozen, unprepared suitable for a keto or low-carb diet?
Yes, in moderation. Fiddlehead ferns, frozen, unprepared contains 5.7g of net carbs per 100g (5.7g carbs minus -g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Fiddlehead ferns, frozen, unprepared?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fiddlehead ferns, frozen, unprepared are:
- Manganese: 0.94 mg (41% of your daily value)
- Copper: 0.22 mg (24% of your daily value)
- Vitamin C: 17.8 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168584).