Fern shoot soup
Fern shoot soup is a traditional, clear-broth soup featuring tender, curled fiddlehead fern shoots as the star ingredient. It typically includes a light broth seasoned with garlic, ginger, and sometimes a touch of meat or fermented soybean paste for depth. The dish is particularly popular in parts of East and Southeast Asia, including China, Korea, and Japan, often enjoyed as a seasonal spring delicacy.
🍽️ Nutrition at a glance
The soup is generally low in calories, carbohydrates, and fat, with a modest amount of plant-based protein. It is a good source of dietary fiber and provides essential vitamins and minerals like Vitamin A, Vitamin C, and iron.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 2.5 g |
| Carbs | 6 g |
| Fat | 1 g |
| Fiber | 3 g |
| Sugar | 1.5 g |
| Sodium | 380 mg |
| Vitamin A | 450 IU |
| Vitamin C | 12 mg |
| Iron | 1.8 mg |
| Potassium | 320 mg |
| Manganese | 0.4 mg |
| Copper | 0.1 mg |
| Vitamin K | 25 mcg |
| Magnesium | 20 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Fern shoots are a foraged, wild vegetable with a brief harvesting window, making the soup a celebrated seasonal treat. Nutritionally, they are prized for their high antioxidant content and unique, slightly earthy flavor that defines the dish's character.
