Fiddlehead Fern

The coiled young frond of the ostrich fern, foraged for a few spring weeks.

Nutrition · estimated · per 100g

34Calories

4.5gProtein

6gCarbs

0.4gFat

0gFiber

0gSugar

Benefits

Grassy
asparagus-like spring green
source of vitamins A and C

Key compounds

Vitamin Cvitamin Aomega-3 fatty acidsfibermanganese

Best for these goals

Seasonal cooked vegetable

How to use it

ALWAYS cooked — boiled or steamed first, then sautéed; never eaten raw; a fleeting spring delicacy

Evidence level

Culinary

Cautions & interactions

Must be thoroughly cooked (boil or steam ~10 min). Raw or undercooked fiddleheads cause foodborne illness. Harvest only known ostrich-fern fiddleheads.

Build a recipe with Fiddlehead Fern →

More in Vegetable

Educational information only — not medical advice, and not evaluated by the FDA. These statements are not intended to diagnose, treat, cure, or prevent any disease. Talk to a qualified healthcare provider before using any ingredient therapeutically, especially if pregnant, nursing, or taking medication.

Home · All ingredients · The app · Terms · Privacy