Fennel
An aniseed-scented bulb eaten raw in salads or roasted until sweet.
Nutrition per 100 g
Standardised to 100 g of fennel, raw for fair comparison. Typical serving: 100 g raw — 31 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 31 kcal | 31 kcal | 100 kcal |
| Protein | 1.2 g | 1.2 g | 3.9 g |
| Carbohydrate | 7.3 g | 7.3 g | 23.5 g |
| Fat | 0.2 g | 0.2 g | 0.6 g |
| Fibre | 3.1 g | 3.1 g | 10 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of fennel, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 14.7 mg | 14.7 mg | 16% |
| Folate | 37 µg | 37 µg | 9% |
| Minerals | |||
| Calcium | 41.3 mg | 41.3 mg | 3% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 15 mg | 15 mg | 4% |
| Phosphorus | 33.4 mg | 33.4 mg | 3% |
| Potassium | 332 mg | 332 mg | 7% |
| Sodium | 49 mg | 49 mg | 2% |
| Zinc | 0.14 mg | 0.14 mg | 1% |
| Copper | 0.073 mg | 0.073 mg | 8% |
| Manganese | 0.12 mg | 0.12 mg | 5% |
Source: USDA FoodData Central — Fennel, bulb, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat fennel?
- Good fibre and potassium for very few calories.
- Sweetens dramatically when roasted.
How to include it
- Shave raw with lemon and olive oil.
- Roast with fish or chicken.
Things to consider
- The aniseed flavour is divisive.
- Trim the tough core before slicing.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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