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Crunchy fennel salad rich in fiber and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Basbasi Salad (87 g) has 27 calories. That works out to 31 calories per 100 g. It contains 6.4 g of carbs, 1.1 g of protein, 0.2 g of fat and 2.7 g of fiber. Its 54.6 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 87 g
27
KCAL / 87G
Carbs
6.4g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 87 g | 27 kcal |
| ½ cup (chopped) | 44 g | 14 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (small) | 100 g | 31 kcal |
| 1.5 cup (chopped) | 130 g | 40 kcal |
| 1 serving (medium) | 150 g | 47 kcal |
| 2 cup (chopped) | 174 g | 54 kcal |
| 1 serving (large) | 220 g | 68 kcal |
| 1 piece (whole) | 234 g | 73 kcal |
Calculated from 31 calories per 100 g.
Basbasi Salad is a crisp salad made with fennel, usually sliced thin and dressed simply. Lemon juice and olive oil complement fennel’s lightly sweet, anise-like flavor, though ingredients can vary by recipe.
To make Basbasi Salad, wash and thinly slice the fennel, then toss it with lemon juice, olive oil, and salt. Add fresh herbs if you like, and dress it shortly before serving to preserve its crunch.
Basbasi Salad tastes crisp, fresh, and slightly sweet, with fennel’s distinctive anise-like note. A tart citrus dressing balances that flavor; slicing the fennel thinly and letting it sit briefly with the dressing softens its bite.
Yes, the fennel in Basbasi Salad is eaten raw. Wash the bulb well, trim away any tough or damaged parts, and slice it thinly so it is tender enough to enjoy uncooked.
You can add citrus segments, olives, thinly sliced onion, or chopped fresh herbs to Basbasi Salad. Keep the fennel as the main ingredient so its crisp texture and distinctive flavor remain noticeable.
Slice fennel as thinly as possible for Basbasi Salad so each piece is easy to bite and catches the dressing. A sharp knife works well; a mandoline is quicker, but use its hand guard.
You can wash and slice the fennel for Basbasi Salad ahead, but keep the dressing separate until serving. Once dressed, the salad gradually loses its crunch; refrigerate leftovers in a covered container and eat them soon.
To limit browning in Basbasi Salad, toss the cut fennel with lemon juice soon after slicing. You can also briefly hold the slices in cold water with a little lemon, then drain them thoroughly.
Basbasi Salad pairs well with grilled fish, roasted vegetables, and bean dishes because its bright, crisp flavor cuts through richer foods. Add chickpeas or white beans to make the salad more substantial.
Basbasi Salad can add a crisp, vegetable-rich component to a meal, and its fiber may help make the meal more filling. It does not cause weight loss on its own; pair it with a satisfying protein source when using it as a main dish.
Vitamins
Vitamin K
54.64µg · 46% DV
Vitamin C
10.44mg · 12% DV
Folate
23.49µg · 6% DV
B5
0.2mg · 4% DV
Minerals
Potassium ⭐
360mg · 11% DV
Manganese
0.17mg · 7% DV
Copper
0.06mg · 7% DV
Phosphorus
44mg · 6% DV
Sodium
45mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 27 calories in 1 cup (chopped) (87 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Basbasi Salad is a crisp fennel salad, often made with finely sliced fennel and brightened with ingredients such as lemon, herbs and olive oil. Its fresh, lightly anise-like flavour works well alongside grilled vegetables, fish or other savoury dishes, and it can also be served as part of a simple lunch. The fennel stays pleasantly crunchy when sliced just before serving; add the dressing near the end to preserve that texture. This is a light, plant-based choice that contributes fibre and vitamin C, with 3.1 g of fibre per 100 g. For a more filling meal, pair it with beans or grains.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.