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Braised fennel Calories
Low-calorie braised vegetable dish with fiber, potassium, and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Braised fennel (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 12.2 g of carbs, 2.2 g of protein, 1.8 g of fat and 5.2 g of fiber. Its 86.4 µg of Vitamin K covers 72% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Braised fennel Nutrition Facts
Selected: 1 serving (medium) · 180 g
68
KCAL / 180G
Carbs
12.2g
· 4% DV
Protein
2.2g
· 4% DV
Fat
1.8g
· 2% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 12% · Fat 22%
Braised fennel nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 5.2 g | 19% |
| Protein | 2.2 g | 4% |
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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How Many Calories in 1 Serving of Braised fennel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 68 kcal |
| 1 tablespoon (shredded) | 18 g | 7 kcal |
| 1 piece (small) | 90 g | 34 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (chopped) | 120 g | 46 kcal |
| 1 piece (medium) | 160 g | 61 kcal |
| 1 piece (large) | 240 g | 91 kcal |
| 1 serving (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Braised fennel
How do you make braised fennel?
Braised fennel is made by gently cooking sliced fennel bulbs until tender. Soften onion in olive oil, add the fennel and a little broth or water, then cover and simmer; finish with lemon, herbs, or a small amount of tomato if you like.
What does braised fennel taste like?
Braised fennel tastes tender, mildly sweet, and lightly anise-like. Cooking softens the sharper licorice note found in raw fennel, while lemon, tomatoes, or herbs can make the finished dish taste brighter.
What should you serve with braised fennel?
Braised fennel pairs well with roasted fish, chicken, beans, rice, or crusty bread. For a simple vegetarian meal, serve it with lentils or a grain and add a crisp salad to contrast with its soft texture.
Can you eat the green fronds in braised fennel?
Yes, fennel fronds are edible and make a fresh garnish for braised fennel. Add them just before serving to preserve their delicate flavor; chop tougher stalks finely and cook them with the bulb.
How do you cut fennel for braising?
Trim the stalks and root end, remove any bruised outer layer, and cut the fennel bulb into wedges or slices. Keep the pieces similar in size so they soften evenly without falling apart.
Why is my braised fennel bitter?
Braised fennel can taste bitter if the bulb is old, damaged, or cooked with browned outer parts. Remove tough or discolored layers, cook it gently, and balance the flavor with lemon or a little naturally sweet carrot.
Can you make braised fennel ahead of time?
Yes, braised fennel can be made ahead and refrigerated once cool. Its flavor often becomes more rounded after resting; reheat it gently on the stove with a splash of water or broth so it does not dry out.
Can braised fennel be frozen?
Yes, braised fennel can be frozen in an airtight container, though it may become softer after thawing. Freeze it in meal-sized portions, thaw it in the refrigerator, and reheat until steaming hot.
Is braised fennel served hot or cold?
Braised fennel can be served either hot or cold. Serve it warm as a side dish, or chill an olive-oil version and serve it at room temperature with bread, grains, or other Mediterranean-style dishes.
Does cooking fennel change its anise flavor in braised fennel?
Yes, braising mellows fennel’s anise-like flavor and makes it less sharp than raw fennel. A shorter cooking time leaves more bite and aroma, while longer, gentler cooking gives the bulb a softer texture and sweeter taste.
Braised fennel Vitamins & Minerals
Vitamins
Vitamin K
86.4µg · 72% DV
Vitamin C
13.5mg · 15% DV
Folate
43.2µg · 11% DV
B5
0.41mg · 8% DV
Minerals
Potassium ⭐
558mg · 16% DV
Manganese
0.32mg · 14% DV
Copper
0.13mg · 14% DV
Sodium
252mg · 11% DV
Braised fennel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Braised fennel
To burn the 68 calories in 1 serving (medium) (180 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.
What is Braised fennel?
Braised fennel is made by slowly cooking fennel—often with onion and olive oil—until tender. It is a familiar preparation in Mediterranean home cooking rather than a dish tied to one single national tradition; lemon or tomato may appear in some versions. The soft, almost silky fennel has a gentle anise-like flavour, which becomes milder as it cooks. Serve it warm or at room temperature as a side, or with bread for a light meal. It is a low-calorie vegetable dish with useful fibre: a 100 g portion has 38 calories and 2.9 g of fibre. Add beans or serve it alongside grains if you’d like a more filling plate.
How Nutritious Is Braised fennel?
Nutrient density
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.
Satiety score
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.
Is Braised fennel Processed?
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.
Does Braised fennel Contain Allergens?
No known major allergens
Which Diets Is Braised fennel Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Braised fennel Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.81g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.