Fiddleheads: A Springtime Superfood
A wooden bowl filled with fresh fiddleheads sits on a weathered wood tabletop.
Article contributed by: Shannon Cherry, Maine SNAP-Ed Nutrition Educator
The snow has melted, and the rivers are swelling with springtime rain here in coastal Washington County. It seems everyone is looking forward to warm weather and the return of favorite seasonal traditions. As spring slowly makes its appearance, many locals await the celebrated arrival of a regional delicacy– fiddleheads! These seasonal greens aren’t just a wonderful treat, they're a nutrient-dense, heart-healthy, and delicious reminder of spring’s renewing energy.
Fiddleheads are the young, tightly coiled fronds of the ostrich fern (Matteuccia struthiopteris). According to the UMaine Cooperative Extension, they can be identified by a brown, papery scale-like covering on the uncoiled fern. Fiddleheads are approximately 1 inch in diameter, have a smooth fern stem (not fuzzy), and also a deep “U”-shaped groove on the inside of the fern stem. Look for ostrich ferns emerging in clusters of about three to twelve fiddleheads per plant on the banks of rivers, streams, brooks, and in the woods. The tightly coiled ferns are harvested when they are just an inch or two above ground, typically in late April through early June in Maine. For more information, please visit: https://extension.umaine.edu/publications/4198e/#:~:text=The%20Ostrich%20fern%20fiddleheads%20are,inside%20of%20the%20fern%20stem.
Despite their fleeting season, fiddleheads offer a range of health benefits that rival more common vegetables. Fiddleheads are rich in antioxidants, particularly vitamin C and beta-carotene, which may reduce the risk of chronic diseases like cancer and heart disease. A serving of fiddleheads provides a substantial amount of vitamin A—essential for eye health, immune function, and maintaining healthy skin. While unusual for a vegetable, fiddleheads contain omega-3 fatty acids, which support heart and brain health. Like many green vegetables, fiddleheads are a good source of dietary fiber, which supports digestion and helps regulate blood sugar and cholesterol levels. These ferns are a surprising source of iron, important for red blood cell production, and manganese, which aids in bone formation and energy metabolism.
Because they are hand harvested and grow wild, fiddleheads make an excellent sustainable, low-impact food source. Many local foragers adhere to the “leave some behind rule” to ensure these ferns grow year after year. Prized for their earthy, nutty flavor, they’ve long been a staple in Indigenous diets and rural New England kitchens. Whether sautéed with garlic, added to pasta, or simply served with a splash of lemon and butter, fiddleheads are a seasonal superfood worth celebrating.
*Preparation note: Fiddleheads must be cooked properly before eating. Raw or undercooked fiddleheads can cause gastrointestinal upset. The CDC and health officials recommend boiling them for at least 10–15 minutes or steaming them for 10–12 minutes before incorporating them into recipes.
Healthy Acadia’s Maine SNAP-Ed Nutrition Educators offer year-round cooking and nutrition classes in partnership with schools and organizations throughout Hancock and Washington counties. To learn more or schedule a class, contact Shannon (shannon.cherry@healthyacadia.org) or Andrea (andrea.coffin@healthyacadia.org) in Washington County, or Amy (amy.russell@healthyacadia.org) or Christine (christine.dentremont@healthyacadia.org) in Hancock County.