#100 of 138 in Vegetable · scored 83/100
Fiddlehead ferns are the unfurled fronds of young ferns, offering a delicate flavor with impressive micronutrient density and particularly high potassium and niacin content for a low-calorie vegetable.
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 83.
Fiddlehead ferns are the coiled young fronds of various fern species, harvested in spring and traditionally foraged in temperate regions across North America, Europe, and Asia. This seasonal delicacy provides exceptional nutritional value relative to its caloric content (34 kcal per 100g). Notably rich in potassium (370mg), fiddleheads support cardiovascular health and blood pressure regulation—critical factors for longevity. The vegetable delivers substantial niacin (4.98mg), essential for DNA repair and cellular energy metabolism. With 4.55g of protein per 100g, fiddleheads offer unusual protein density for a green vegetable, supporting muscle maintenance with age. The presence of vitamin C (26.6mg) and vitamin A supports antioxidant defenses and immune function. Iron content (1.31mg) aids oxygen transport, particularly valuable for populations at risk of deficiency. Fiddleheads also contain compounds under investigation for anti-inflammatory properties, though human clinical evidence remains limited. The minimal sodium (1mg) and high potassium ratio make them ideal for hypertension management. As a seasonal, foraged food, fiddleheads represent nutrient-dense whole foods aligned with longevity dietary patterns emphasizing plant diversity and micronutrient sufficiency.
High potassium content (370mg per 100g) promotes vasodilation and counterbalances sodium, reducing hypertension risk and supporting healthy vascular function
Niacin (vitamin B3) at 4.98mg per 100g functions as a coenzyme in NAD+-dependent pathways critical for energy production and genomic stability
Protein content (4.55g per 100g) provides essential amino acids needed for myoprotein synthesis, supporting age-related muscle maintenance when combined with resistance activity
Vitamin C (26.6mg) and vitamin A (181 IU) enhance glutathione synthesis and support natural killer cell function, reducing oxidative stress and infection risk
Fiddleheads contain polyphenolic compounds with preliminary evidence for NF-κB pathway modulation, though human data in ferns specifically remain limited
Midday consumption maximizes mineral absorption and supports sustained energy through niacin-dependent NAD+ metabolism during peak activity hours; pairing with meals enhances fat-soluble vitamin absorption
Breaks a fast
While low in calories, fiddleheads are best consumed with a meal containing fat and complementary proteins for optimal micronutrient bioavailability and satiety