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fennel.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

finocchio

Recipes with fennel + Add to pantry

SERVING

CALORIES

PROTEIN

1.2g

CARBS

7.3g

FAT

0.20g

FIBER

3.1g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories31kcal—

Protein1.2g2%

Carbohydrates7.3g3%

Fiber3.1g11%

Sugar3.9g8%

Total fat0.20g0%

Saturated fat0.03g0%

Cholesterol0mg0%

Water90.2g—

MINERALS

Sodium52mg2%

Potassium414mg9%

Calcium49mg4%

Iron0.73mg4%

Magnesium40mg10%

Phosphorus118mg9%

Zinc0.47mg4%

Copper0.16mg18%

Selenium1.6µg3%

VITAMINS

Vitamin A47µg5%

Vitamin C12mg13%

Vitamin D0µg0%

Vitamin E1.4mg9%

Vitamin K1.0µg1%

Thiamin (B1)0.02mg2%

Riboflavin (B2)0.08mg6%

Niacin (B3)1.5mg9%

Vitamin B60.11mg6%

Folate (B9)63.5µg16%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 tablespoon7g

1 piece230g

HEALTH BENEFITS

Why eat it.

✓Rich in antioxidants like anethole and quercetin, which may have anti-inflammatory properties.
✓A good source of dietary fiber, which supports digestive health and can help with weight management.
✓Contains potassium, a mineral essential for regulating blood pressure and heart function.
✓Provides Vitamin C, which is crucial for immune system support and collagen production.

COOKING TIPS

In the kitchen.

1Shave raw fennel thinly for salads and slaws; its crisp texture and anise flavor pair well with citrus, olive oil, and Parmesan cheese.
2Roasting or braising fennel mellows its flavor, making it sweeter and tender. Cut into wedges, toss with olive oil, and cook until caramelized.
3Use the feathery fronds as a fresh herb to garnish soups, salads, or fish dishes, similar to how you would use dill.
4The tough outer stalks can be saved and added to vegetable stocks for extra flavor.

STORAGE

Keep it fresh.

Store unwashed fennel bulbs in the refrigerator's crisper drawer, loosely wrapped in a plastic bag, for up to one week.
Trim the fronds and stalks from the bulb for longer storage, as they draw moisture. The fronds can be kept in a glass of water like fresh herbs.

FAQ

Frequently asked questions.

Is fennel healthy?

Yes, fennel is very healthy. It's rich in antioxidants like anethole and quercetin, which may offer anti-inflammatory benefits. It also provides dietary fiber, potassium, and Vitamin C, supporting digestion, heart health, and the immune system.

What are the main nutritional benefits of fennel?

Fennel is low in calories, with 100g containing only 31 calories, 1.24g protein, 7.29g carbs, and 0.2g fat. It's a good source of dietary fiber, Vitamin C, and potassium, contributing to overall well-being without adding significant calories.

Is fennel good for weight loss?

Yes, fennel can be beneficial for weight loss. It's very low in calories and high in dietary fiber, which helps promote satiety and supports healthy digestion. Incorporating it into meals can add flavor and nutrients without a high caloric load.

Is fennel vegan and gluten-free?

Yes, fennel is naturally vegan as it is a plant-based vegetable. It is also naturally gluten-free, making it suitable for individuals following these dietary restrictions.

Is fennel keto-friendly?

Fennel can be included in a keto diet in moderation. While 100g contains about 7.29g of carbohydrates, a significant portion is fiber. Smaller servings can fit within daily carb limits for those following a ketogenic lifestyle.

How do you prepare and cook fennel?

Fennel is versatile; you can eat it raw, roasted, grilled, or sautéed. To prepare, trim the stalks and fronds (which are also edible), then slice or chop the bulb. Raw fennel adds a crisp texture to salads, while cooking mellows its flavor.

What does fennel taste like?

Fennel has a distinct flavor often described as a mild, sweet anise or licorice taste. When eaten raw, it's crisp and slightly pungent, but cooking it softens the texture and sweetens its flavor, making it more subtle.

How should I store fresh fennel?

Store fresh fennel in the refrigerator, ideally in a plastic bag or airtight container, to maintain its crispness. It can typically last for about 5-7 days when stored properly.

Can you eat all parts of the fennel plant?

Yes, all parts of the fennel plant are edible. The bulb is the most commonly consumed part, but the feathery fronds can be used as a garnish or herb, and the stalks can be added to stocks or roasted. Fennel seeds are also a popular spice.

Do I need to peel fennel before eating?

Generally, you do not need to peel fennel. Simply wash the bulb thoroughly and trim off any tough outer layers or bruised spots. The outer layers are edible and contribute to its texture and flavor.

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