scored 84/100
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.
6.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 84.
Less a 2.0 anti-nutrient penalty (high sodium).
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.
Dietary fiber promotes beneficial gut microbiota composition, reduces inflammation, and improves markers associated with healthy aging including fasting glucose and lipid profiles
Vitamin C acts as a cofactor for prolyl hydroxylase and lysyl hydroxylase enzymes essential for collagen cross-linking and structural integrity
Contains polyphenolic compounds that scavenge free radicals and may upregulate endogenous antioxidant enzyme systems
High fiber content slows gastric emptying and glucose absorption, reducing insulin spikes and promoting satiety hormones
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
Fasting-compatible
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
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.
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.
Tree Fern scores 84/100 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.
Not particularly. A 85 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
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).
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).
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).
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
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.
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.
High sodium.
Encyclopedia entries that supply the same signature nutrients tree fern contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.