Health Benefits:

Fights free radicals
Improves eyesight
Increases immunity
Promotes eye health
Reduces risk of lung cancer
Reduces risk of oral cancers


Serving size: 100 grams; Calories: 34; Fat: 0.4g; Cholesterol: 0mg; Sodium: 1mg; Carbs: 6g; Fiber:0g; Sugars: 0g; Protein: 4.6g; Potassium: 10%DV; Vitamin A: 72%DV; Vitamin C: 44%DV; Calcium: 3%DV; Iron: 7%DV

Did You Know?

  • They are also rich in antioxidants and bioflavonoids, which are plant chemicals that help protect against disease
  • The Fiddlehead fern grows wild throughout North America from British Columbia to Northeastern Canadian Provinces and Northeastern United States
  • Cooked fiddleheads develop fuller flavor with rich notes of artichoke and pine nuts and the tannic finish dissipates

Ways to Eat:

  • Baked
  • Fried
  • Raw

Farming Trivia:

  • Fiddleheads pair well with other spring food plants such as snap peas and pea tendrils, morel mushrooms, green garlic and spring onions, artichokes, grapefruit and lemons and stinging nettles 
  • Fiddlehead ferns are also called Ostrich ferns

Note: Always consult a physician for any specific health questions and concerns. Some of this information may be subject to change should there be any new findings from Federal Health Administration (FHA), Food & Drug Administration (FDA), American Medical Association (AMA), American Cancer Society (ACS), and / or other leading food, nutrition and medical advisors.