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Food nutrition facts and count calories in food

(Fiddlehead Fern / Fiddlehead Greens / Kogomi)

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Fiddleheads Calories and Quick Look At Nutrition Facts

Calories in Fiddleheads28Cal 100g
1 Cal 5g(1piece)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Folate
Fiddleheads or Kogomi also known as fiddlehead ferns or greens is an easy to eat vegetable that compared to other vegetables doesn’t have a too astringent taste. It is served up with as boiled greens or as a side with tempura. It is a great source of antioxidants and omega fatty acids in addition to iron and fiber.



Image of Fiddleheads


Additional Facts for Fiddleheads

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content90 (%)
Refuse0 (%)

Nutrition facts for Fiddleheads (1piece 5g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy1 Cal536~751Cal
Protein0.15g (0.6 Cal)15~34g
Fat0.01g (0.09 Cal)13~20g
Carbohydrate0.27g (1.08 Cal)75~105g

【PFC Balance】

The calories in Fiddleheads per 5g(1piece) is 1 calories. Fiddleheads is calculated to be 28Cal per 100 grams making 80Cal equivalent to 285.71g with 0.27g of mostly carbohydrates、0.15g of protein、0.01g of fat in 5g while being rich in vitamins and minerals such as Vitamin K and Folate.

Vitamins, minerals, dietary fiber, and sodium content for 5g (1piece) of Fiddleheads


(Percent Meal Value)

Vitamin A Retinol Equivalent5μg221μgRE
Vitamin E Alpha Tocopherol0.09mg2.2mg
Vitamin K6μg17μg
Vitamin B20.01mg0.36mg
Vitamin B60mg0.35mg
Pantothenic Acid0.03mg1.5mg
Vitamin C1.35mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber0.26g5.7g~

Fatty acid composition in 5g (1piece) of Fiddleheads

Fatty acids found in Fiddleheads are either to low to display a value or unknown

Amino acid composition in 5g (1piece) of Fiddleheads

Amino acids found in Fiddleheads are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 1Cal

Fiddleheads:Aerobic exercise duration required to burn 1 calories per 5g (1piece)

  • Walking1min
  • Jogging1min
  • Cycling / Biking / Spinning1min
  • Jumping Rope1min
  • Stretching1min
  • Climbing Steps1min
  • Vacuuming1min
  • Cleaning Bath Tub1min
  • Water Walking1min
  • Swimming1min
  • Aerobics1min
  • Boxercising1min

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