Loading...
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A unique and flavorful chicken curry from Assam, where tender chicken is simmered with earthy fiddlehead ferns (dhekia xak) in a light, fragrant gravy. A true taste of Northeast India, best enjoyed with steamed rice.
A classic Assamese stir-fry featuring tender fiddlehead ferns and scrambled eggs. This simple, rustic dish is packed with flavor from mustard oil and basic spices, perfect with steamed rice.
A quintessential Assamese delicacy, this dish features succulent pork slow-cooked with earthy fiddlehead ferns (Dhekia Xaak). Infused with the pungent aroma of mustard oil and a simple blend of spices, it's a rustic, semi-dry curry that captures the authentic flavors of Northeast India.
Yes, fiddlehead ferns are very healthy. They are rich in antioxidants like vitamins A and C, essential minerals such as manganese, copper, and iron, and beneficial omega-3 and omega-6 fatty acids. They are also high in dietary fiber, supporting overall well-being.
Per 100g, fiddlehead ferns contain approximately 34 calories, 4.55g protein, 5.54g carbohydrates, and 0.4g fat. They are an excellent source of vitamins A and C, and minerals like manganese, copper, and iron, which support metabolism, red blood cell formation, and combat oxidative stress.
Yes, fiddlehead ferns can be beneficial for weight loss. They are low in calories and fat, while being high in protein and dietary fiber. The fiber content helps promote satiety and digestive health, making them a nutritious addition to a weight-conscious diet.
Yes, fiddlehead ferns are naturally vegan as they are a plant-based vegetable. They are also naturally gluten-free, making them suitable for individuals following vegan or gluten-free diets.
With approximately 5.54g of carbohydrates per 100g, fiddlehead ferns can fit into a ketogenic diet in moderation. Their relatively low carb count, combined with fiber and nutrients, makes them a suitable vegetable choice for those managing carb intake.
Fiddlehead ferns must be thoroughly cooked before consumption to remove potential toxins. First, clean them well and remove any papery brown scales. Then, boil or steam them for at least 10-15 minutes until tender-crisp. After boiling, they can be sautéed, roasted, or added to other dishes.
fiddlehead ferns is a versatile ingredient found in cuisines around the world. With 34 calories per 100g and 4.55 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Discover 9 recipes featuring fiddlehead ferns with step-by-step instructions.
Browse recipes →Fiddlehead ferns have a unique, delicate flavor often described as a cross between asparagus, green beans, and spinach, with a slightly nutty or earthy undertone. Their texture is tender-crisp when properly cooked.
To store fresh fiddlehead ferns, place them in a plastic bag in the refrigerator, ideally with a damp paper towel, for up to 3-5 days. For longer storage, they can be blanched and then frozen for several months.
No, fiddlehead ferns should never be eaten raw. They contain a natural toxin that can cause gastrointestinal upset. It is crucial to cook them thoroughly by boiling or steaming for at least 10-15 minutes before consumption to ensure they are safe to eat.
When buying fiddlehead ferns, look for tightly coiled, bright green fronds that are firm and free of yellowing, wilting, or sliminess. Avoid any that appear dried out or have opened significantly, as these are past their prime.
