Tree Fern (Cooked with Salt) – Nutritional Information
Tree fern, when cooked with a touch of salt, offers a unique and nutritious ingredient for those looking to explore diverse plant-based foods. While not a common everyday vegetable, tree ferns are enjoyed in various culinary traditions, particularly in certain regions of the Pacific and Southeast Asia. Their subtle flavor and tender texture make them an interesting addition to salads, stir-fries, or as a side dish. Below is the detailed nutritional breakdown for this ingredient:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 40 kcal |
| Protein | 0.29 g |
| Fat | 0.07 g |
| Saturated Fat | 0.009 g |
| Carbohydrates | 10.98 g |
| Fiber | 3.7 g |
| Sugar | 0.0 g |
| Calcium | 8.0 mg |
| Iron | 0.16 mg |
| Magnesium | 5.0 mg |
| Phosphorus | 4.0 mg |
| Potassium | 5.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.31 mg |
| Copper | 0.202 mcg |
| Manganese | 0.539 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 30.0 mg |
| Thiamin (B1) | 0.0 mg |
| Riboflavin (B2) | 0.3 mg |
| Niacin (B3) | 3.5 mg |
| Vitamin B6 | 0.179 mg |
| Folate | 15.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 10.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Tree ferns are naturally free from common allergens such as gluten, nuts, and dairy, making them a suitable option for those with dietary restrictions. However, as with any new food, it’s always advisable to introduce tree ferns gradually to check for any personal sensitivities or allergies, particularly if you are prone to reactions from other ferns or unusual plant-based foods.
Dietary Preferences
Tree ferns are plant-based, making them an excellent choice for vegetarian and vegan diets. Their low fat content and high fiber make them a good addition to those following low-fat, high-fiber, and low-calorie diets. With minimal sugars and no added fats (beyond the small amount of salt used in cooking), tree ferns are a great addition to low-carb and diabetic-friendly meal plans.
Nutritional Benefits and Advice
Tree ferns are a valuable source of dietary fiber, which can aid in digestion and help maintain a feeling of fullness. This makes them a great choice for those looking to manage their weight or improve digestive health. The high vitamin C content supports immune function and skin health, while manganese and iron provide important minerals for energy production and bone health. Tree ferns are also rich in folate, which is essential for cell growth and development, especially for pregnant individuals.
While tree ferns provide a good array of essential micronutrients, their relatively low protein content means they should ideally be paired with a higher-protein food (such as legumes, tofu, or quinoa) to ensure balanced nutrition.
Conclusion
Incorporating tree ferns into your meals can introduce a unique and nutrient-dense ingredient to your repertoire. Whether you’re seeking an exotic addition to your plant-based meals or simply want to diversify your vegetable options, tree ferns offer a combination of fiber, vitamins, and minerals that can contribute to a healthy, well-rounded diet. Their versatility and mild taste make them an enjoyable food choice for many culinary applications.
