Tree Fern
Tree fern is a nutrient-dense leafy vegetable with exceptional fiber content and a notable vitamin C profile, making it a low-calorie addition to longevity-focused diets.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C25.5 mg28% DV
- Riboflavin0.26 mg20% DV
- Niacin3.0 mg19% DV
- Folate12.8 mcg3% DV
- Vitamin B60.05 mg3% DV
- Vitamin A8.5 iu<1% DV
- Manganese0.46 mg20% DV
- Copper0.17 mg19% DV
- Sodium204.8 mg9% DV
- Zinc0.26 mg2% DV
- Selenium0.77 mcg1% DV
- Magnesium4.3 mg1% DV
- Iron0.14 mg<1% DV
- Calcium6.8 mg<1% DV
- Phosphorus3.4 mg<1% DV
- Potassium4.3 mg<1% DV
- Polyphenols~128 mg
Score · 87/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C33% DV
- Manganese23% DV
- Riboflavin23% DV
- Copper22% DV
- Niacin22% DV
Overview
Tree fern, the edible frond of various fern species native to tropical and subtropical regions, has been a traditional food in Pacific Island and Asian cuisines for centuries. Despite its minimal caloric footprint (40 kcal per 100g), tree fern delivers impressive nutritional density with 3.7g of dietary fiber per serving—critical for gut microbiome health and metabolic longevity. Its 30mg of vitamin C per 100g supports collagen synthesis and immune function, while the relatively high sodium content (241mg) reflects its natural mineral composition and may warrant consideration for sodium-sensitive individuals. Tree fern contains bioactive polyphenols and compounds with potential antioxidant properties, though research remains limited compared to common leafy greens. The vegetable's low glycemic load, high fiber-to-carb ratio, and minimal fat content make it ideal for weight management and blood sugar regulation—key markers in longevity research. Its traditional use in cultures with documented longevity advantages suggests potential value as part of a diverse plant-forward diet. Tree fern is best consumed fresh or lightly cooked to preserve heat-sensitive vitamin C and maximize nutrient bioavailability.
Health Benefits (4)
- Supports digestive health and healthy aging through high dietary fiberstrongDietary fiber promotes beneficial gut microbiota composition, reduces inflammation, and improves markers associated with healthy aging including fasting glucose and lipid profiles
- Enhances collagen synthesis and skin health via vitamin C contentstrongVitamin C acts as a cofactor for prolyl hydroxylase and lysyl hydroxylase enzymes essential for collagen cross-linking and structural integrity
- Provides antioxidant protection against oxidative stressemergingContains polyphenolic compounds that scavenge free radicals and may upregulate endogenous antioxidant enzyme systems
- Supports stable blood glucose and weight managementmoderateHigh fiber content slows gastric emptying and glucose absorption, reducing insulin spikes and promoting satiety hormones
Food Pairings
- ·Pair with lemon or lime juice to enhance vitamin C absorption and add acidity that increases polyphenol bioavailability
- ·Combine with healthy fats (olive oil, avocado) to improve absorption of fat-soluble compounds and enhance nutrient retention during cooking
- ·Serve alongside iron-rich foods (beans, lentils) as vitamin C significantly enhances non-heme iron absorption from plant sources
- ·Mix with garlic and ginger for additive anti-inflammatory effects and synergistic antioxidant activity
Practical Tips
- ·Select fresh fronds with vibrant green color; avoid browning or wilting which indicates nutrient loss and potential spoilage
- ·Store in refrigerator in a damp cloth or perforated bag for up to 5 days; keep separate from ethylene-producing fruits to slow degradation
- ·Blanch briefly (2-3 minutes) in boiling water before consuming raw or adding to dishes to reduce oxalate content and improve digestibility
- ·Lightly steam or sauté rather than boil to preserve water-soluble vitamin C; avoid prolonged cooking which destroys heat-sensitive nutrients
- ·If sodium-sensitive, rinse fronds before preparation as their natural sodium content is relatively high compared to other leafy greens
Optimal Timing
Tree fern's low glycemic load and high fiber make it suitable at any meal without spiking blood glucose; morning consumption supports sustained satiety and afternoon energy stability
Its minimal caloric density makes it ideal for extending satiety during intermittent fasting windows; vitamin C content supports immune function when consumed with breaking-fast meals
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower tree fern is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about tree fern
What is tree fern?
Tree Fern is classified as a vegetable. Tree fern is a nutrient-dense leafy vegetable with exceptional fiber content and a notable vitamin C profile, making it a low-calorie addition to longevity-focused diets.
Is tree fern healthy?
Tree Fern scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Manganese, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is tree fern high in protein?
Not particularly. A 85 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is tree fern high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 3.1 g of fiber (~11% of the 28 g daily value).
What vitamins and minerals are in tree fern?
In a 85 g serving, tree fern is highest in Vitamin C (~28% DV), Manganese (~20% DV), Riboflavin (~20% DV), Copper (~19% DV), Niacin (~19% DV).
Is tree fern keto-friendly?
Sometimes — it depends on your daily carb budget. A 85 g serving has about 6 g of net carbs (9.2 g total minus 3.1 g fiber).
When is the best time to eat tree fern?
Best any time of day. Tree fern's low glycemic load and high fiber make it suitable at any meal without spiking blood glucose; morning consumption supports sustained satiety and afternoon energy stability
How much tree fern should I eat?
A typical serving is around 85 g (~34 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating tree fern alongside several other vegetable sources.
What pairs well with tree fern?
Tree Fern pairs nicely with: Pair with lemon or lime juice to enhance vitamin C absorption and add acidity that increases polyphenol bioavailability; Combine with healthy fats (olive oil, avocado) to improve absorption of fat-soluble compounds and enhance nutrient retention during cooking; Serve alongside iron-rich foods (beans, lentils) as vitamin C significantly enhances non-heme iron absorption from plant sources; Mix with garlic and ginger for additive anti-inflammatory effects and synergistic antioxidant activity.
Supplements that mirror Tree Fern's nutrient profile
Encyclopedia entries that supply the same signature nutrients tree fern contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Tree Fern
These are the nutrients tree ferncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.