fennel seed

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fennel seed - Nutrition Facts & Recipes | CraftMyMeals | CraftMyMeals

Dietary Information

Veganplant Based

Nutrition Facts

Per 100g

345

Calories

16g

Protein

52g

Carbs

15g

Fat

40g

Fiber

Sugar

Sat. Fat

0mg

Cholesterol

Vitamins & Minerals

Vitamin A: 7mcg

Vitamin C: 21mg

Vitamin D: 0mcg

Vitamin E: 0mg

Vitamin K: 0mcg

Vitamin B1 (Thiamin): 0mg

Vitamin B2 (Riboflavin): 0mg

Vitamin B3 (Niacin): 6mg

Vitamin B6: 1mg

Vitamin B9 (Folate): 0mcg

Vitamin B12: 0mcg

Sodium: 88mg

Potassium: 1694mg

Calcium: 1196mg

Iron: 19mg

Magnesium: 385mg

Phosphorus: 487mg

Zinc: 4mg

Copper: 1mg

Manganese: 7mg

Selenium: 13mcg

Nutrition data source: USDA FoodData Central

Measurement Conversions

Common measurement equivalents in grams

1 Cup

100g

1 Tbsp

1 Tsp

1 Oz

28.35g

1 Lb

453.59g

1 Kg

1000g

Health Benefits

•Aids digestion and reduces bloating
•Rich source of antioxidants like quercetin
•May help regulate blood pressure due to high potassium
•Contains anti-inflammatory properties
•Supports bone health with high calcium and manganese content

Storage Tips

•Store in an airtight container in a cool, dark, and dry place
•Keep away from direct sunlight to preserve essential oils and aroma
•Whole seeds maintain potency for up to 2 years, while ground seeds last 6 months

Recipes with fennel seed

View all recipes →

easy

non-vegetariangluten-free

south_indian

Prawns Pepper Fry

Succulent prawns tossed in a fiery, aromatic blend of freshly ground black pepper and fennel seeds. This quick South Indian stir-fry is a seafood lover's dream, ready in under 30 minutes and perfect as an appetizer or a side dish with rice.

Bengali Kolai Dal

A light and fragrant Bengali lentil soup made with split urad dal. It's subtly flavored with fennel seeds and ginger, offering a comforting and unique taste that pairs perfectly with steamed rice.

Mushroom Pepper Fry

Earthy mushrooms tossed in a fiery, aromatic blend of freshly cracked black pepper and fennel seeds. This quick South Indian stir-fry is a perfect side dish for rice or roti, ready in under 30 minutes.

30 min

162cal

4gprotein

Frequently Asked Questions

How long do fennel seeds last?

Whole fennel seeds can last up to 2 years if stored in a cool, dark place in an airtight container. Ground fennel loses its flavor much faster, typically within 6 months.

How can I tell if fennel seeds are high quality?

Look for seeds that are bright green in color rather than dull grey or brown. They should have a very strong, sweet, licorice-like aroma when crushed.

What is a good substitute for fennel seeds?

Anise seeds are the closest substitute. Star anise (crushed) or caraway seeds can also work, though caraway is less sweet and more earthy.

Do I need to wash fennel seeds before using?

No, dried spices like fennel seeds do not need washing. If they appear dusty, you can quickly rinse and pat dry, but it is generally not recommended as it removes oils.

Are fennel seeds and anise seeds the same thing?

No, they come from different plants. Fennel seeds are larger and milder, while anise seeds are smaller and have a much more intense licorice flavor.

Can fennel seeds be eaten raw?

Yes, they are commonly eaten raw as a mouth freshener and digestive aid after meals, especially in Indian culture (Saunf).

Can I freeze fennel seeds?

You can, but it is unnecessary if they are kept dry. Moisture is the biggest enemy of spices, so ensure the container is perfectly sealed if freezing.

What dishes pair well with fennel seeds?

They pair excellently with pork, fish, sausages, rye bread, tomato-based sauces, and Indian curries.

About fennel seed

fennel seed is a versatile ingredient found in cuisines around the world. With 345 calories per 100g and 15.8 grams of protein, it's a nutritious addition to many dishes.