Vegetable
Fiddlehead
Fiddleheads are the coiled young fronds of edible ferns—most famously ostrich fern (Matteuccia struthiopteris)—harvested in spring. Flavour is green, grassy, and faintly asparagus-like with a unique fern note. They must be fully cooked; raw fiddleheads are not recommended. Clean brown chaff, boil or steam thoroughly, then sauté in butter. Short seasonal window; freeze blanched extras. Forage only known edible species from clean sites.
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A sample of named types with their own origin and culinary profiles.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.32 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.16 g
- Cholesterol 0 mg
- Sodium 18.5 mg
- Salt 0.05 g
- Total Carbohydrate 6.63 g
- Dietary Fibre 2.41 g
- Total Sugars 3.11 g
- Complex / starch 2.07 g
- Protein 1.96 g
- Water 95 g
- Energy 35.9 kcal
- Water 95 g
- Carbohydrates 6.63 g
- Sugars 3.11 g
- Monosaccharides 2.18 g
- Disaccharides 0.94 g
- Starch 2.07 g
- Amylose 0.52 g
- Amylopectin 1.55 g
- Digestible Starch 1.76 g
- Resistant Starch 0.21 g
- Fibre 2.41 g
- Soluble Fibre 0.84 g
- Insoluble Fibre 1.57 g
- Protein 1.96 g
- Plant Protein 1.86 g
- Fat 0.32 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.16 g
- Vitamins 127 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.69 mg
- Vitamin B5 — Pantothenic Acid 0.34 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 33.3 µg
- Vitamin C 43 mg
- Vitamin E 0.44 mg
- Vitamin K 27 µg
- Minerals 521 mg
- Major Minerals 514 mg
- Trace Minerals 6.7 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 43 · vitamin-a: 20 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.69 · vitamin-b5-pantothenic-acid: 0.34 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 33.3 · vitamin-e: 0.44 · vitamin-k: 27 ·
Minerals
Sodium: 18.48 · Potassium: 438 · Calcium: 58 · Iron: 1.3 · Zinc: 0.4 · Iodine: 5 ·
Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.
History
Indigenous peoples of northeastern North America harvested spring fiddleheads as a seasonal green.
Canadian and New England spring markets sold ostrich fern fiddleheads.
Restaurant foraging culture elevated fiddleheads as a seasonal luxury green.
Food-safety guidance stressed thorough cooking of fiddleheads.