Edible parts
Vegetable flesh / as sold
Nutrition per 100 g
Food data (CoFID / USDA). % NRV is UK where a reference exists. Curiosity about the plant — not a diary score.
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Energy | 142 kJ / 34 kcal | 2% |
| Protein | 4.6 g | 9% |
| Carbohydrate | 5.5 g | 2% |
| Fibre | 1.9 g | — |
| Natural sugars | 0.5 g | — |
| Fat | 0.4 g | 1% |
| Omega-3 (ALA) | 0.16 g | — |
| Vitamin A | 181 µg RE | 23% |
| Vitamin C | 27 mg | 34% |
| Vitamin E | 0.5 mg | 4% |
| Vitamin K | 22 µg | 29% |
| Folate | 28 µg | 14% |
| Vitamin B6 | 0.16 mg | 11% |
| Calcium | 32 mg | 4% |
| Iron | 1.3 mg | 9% |
| Magnesium | 34 mg | 9% |
| Potassium | 370 mg | 19% |
| Zinc | 0.83 mg | 8% |
| Sodium | 1 mg | — |
Per 100 g · CoFID / USDA · % NRV UK · not medical advice
Prep notes
Ostrich fern only — the U-shaped groove in the stem. Must be cooked; raw fiddleheads upset people. Protein for a shoot, vitamin A like a carrot's quieter cousin. Usually prepared before eating. Per 100 g figures match this catalogue row.
Season
Often seasonal where grown; year-round when imported or stored.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Fiddlehead fern (Matteuccia struthiopteris; SK Fiddlehead fern) is listed in Thrive’s plant atlas under vegetable. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Vegetable flesh / as sold.