Edible parts
Vegetable flesh / as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 142 kJ / 34 kcal | 2% |
| Protein | 4.55 g | 9% |
| Carbohydrate | 5.54 g | 2% |
| Fat | 0.4 g | 1% |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 181 µg RAE | 23% |
| Vitamin C | 26.6 mg | 33% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.21 mg | 15% |
| Niacin (B3) | 4.98 mg | 31% |
| Calcium | 32 mg | 4% |
| Iron | 1.31 mg | 9% |
| Magnesium | 34 mg | 9% |
| Potassium | 370 mg | 19% |
| Zinc | 0.83 mg | 8% |
| Copper | 0.32 mg | 32% |
| Manganese | 0.51 mg | 26% |
| Phosphorus | 101 mg | 14% |
| Sodium | 1 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Fiddlehead ferns, raw (USDA FDC SR Legacy 169405). Nutrients the row does not report are left blank.
Prep notes
Ostrich fern only — the U-shaped groove in the stem. Figures are raw weight, but cook before eating: raw fiddleheads upset people. Protein and vitamin A for a shoot. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Fiddlehead fern (Matteuccia struthiopteris) 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.