Fern Omelette
Fern Omelette is a savory, earthy dish made by folding tender, young fiddlehead ferns into beaten eggs, often seasoned with garlic, onions, and sometimes chili. It is a beloved seasonal specialty in various regions, including parts of Southeast Asia, the Himalayas, and the Appalachian Mountains of the United States. The dish highlights the unique, slightly nutty flavor of foraged ferns.
🍽️ Nutrition at a glance
This dish is primarily a good source of protein from the eggs and dietary fiber from the ferns. It is relatively low in carbohydrates and provides a moderate amount of calories, typically ranging from 150 to 250 kcal per serving depending on the amount of oil used.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 14 g |
| Carbs | 4 g |
| Fat | 15 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 320 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 15 mg |
| Vitamin K | 45 mcg |
| Iron | 2.5 mg |
| Potassium | 280 mg |
| Magnesium | 25 mg |
| Manganese | 0.4 mg |
| Folate | 40 mcg DFE |
Per 1 omelette (approx. 180 g) · estimated, varies by recipe
💡 What's interesting
Fern Omelette is a fascinating example of foraging culture, turning a wild, seasonal plant into a nutritious meal. Nutritionally, fiddlehead ferns are a rare plant-based source of omega-3 fatty acids and are rich in antioxidants.
