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Braised wild fennel with meat Calories
Wild fennel braised with beef or lamb, olive oil; rich in fiber, protein, vitamins.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Braised wild fennel with meat (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 9.9 g of carbs, 14.8 g of protein, 9.4 g of fat and 4.9 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Braised wild fennel with meat Nutrition Facts
Selected: 1 serving (medium) · 180 g
198
KCAL / 180G
Carbs
9.9g
· 4% DV
Protein
14.8g
· 30% DV
Fat
9.4g
· 12% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 32% · Fat 46%
Braised wild fennel with meat nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 4.9 g | 18% |
| Protein | 14.8 g | 30% |
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 wild fennel with meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 198 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 piece (medium) | 150 g | 165 kcal |
| 1 cup (medium) | 160 g | 176 kcal |
| 1 piece (large) | 220 g | 242 kcal |
| 1 cup (large) | 220 g | 242 kcal |
| 1 serving (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Braised wild fennel with meat
How do you make braised wild fennel with meat?
Braised wild fennel with meat is made by slowly cooking beef or lamb with onion and olive oil, then adding cleaned, chopped wild fennel. Add a little water or stock and cook until the meat is tender and the fennel has softened; finish with lemon if desired.
What does braised wild fennel with meat taste like?
Braised wild fennel with meat tastes savory and hearty, with a fresh, slightly anise-like aroma from the wild fennel. Slow cooking mellows the herb’s sharper notes, while lamb or beef gives the dish a rich, substantial flavor.
What kind of meat is used in braised wild fennel with meat?
Braised wild fennel with meat is commonly made with lamb or beef. Lamb has a stronger flavor that pairs naturally with wild fennel; beef works well too, but may need longer cooking before you add the delicate herb.
How do you clean wild fennel for braised wild fennel with meat?
To prepare wild fennel for braised wild fennel with meat, rinse it thoroughly in cool water to remove grit, then trim away tough, woody bases. Chop the tender stems and fronds into pieces that will cook evenly.
Why does braised wild fennel with meat taste bitter?
Braised wild fennel with meat can taste bitter if the fennel is old, especially fibrous, or used in excess. Choose tender shoots, remove tough bases, and avoid prolonged cooking over high heat, which can make the herb’s sharper flavors more noticeable.
What should you serve with braised wild fennel with meat?
Serve braised wild fennel with meat with plain rice, crusty bread, or boiled potatoes to soak up its savory juices. A simple green salad or plain yogurt also complements the dish without competing with the wild fennel’s distinctive aroma.
Is wild fennel the same as the fennel bulb in braised wild fennel with meat?
No. Braised wild fennel with meat uses the leafy, slender shoots of wild fennel, not necessarily the large cultivated fennel bulb sold in grocery stores. The shoots have a strong herbal aroma and a different texture, so a bulb is not a direct substitute.
Can you use dried fennel instead of fresh wild fennel in braised wild fennel with meat?
No, dried fennel seeds are not a like-for-like replacement for the fresh wild fennel in braised wild fennel with meat. Seeds have a much more concentrated flavor and lack the tender greens that make up the dish; use fresh fennel fronds only if wild fennel is unavailable.
How long does braised wild fennel with meat keep in the fridge?
Braised wild fennel with meat keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly after the dish cools, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze braised wild fennel with meat?
Yes, you can freeze braised wild fennel with meat in airtight, portion-sized containers. The fennel may become softer after thawing, but the dish remains suitable for reheating; thaw it in the refrigerator and heat it thoroughly before serving.
Braised wild fennel with meat Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
B12
0.81µg · 34% DV
B3
3.78mg · 24% DV
Vitamin C
15.3mg · 17% DV
Minerals
Phosphorus
140mg · 20% DV
Zinc
2.16mg · 20% DV
Copper
0.16mg · 18% DV
Selenium
9.36µg · 17% DV
Potassium ⭐
576mg · 17% DV
Sodium
324mg · 14% DV
Braised wild fennel with meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Braised wild fennel with meat
To burn the 198 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 wild fennel with meat?
Braised wild fennel with meat is an Aegean-style Turkish home-cooked dish, made by gently cooking aromatic wild fennel with beef or lamb and olive oil. The tender green shoots have a fresh, faintly anise-like aroma that stands out against the savoury meat.
It is usually served warm as a main, with bread or rice; a squeeze of lemon or a side of yoghurt makes a fresh contrast. The meat provides protein, while the fennel contributes fibre: a 100 g portion has 8.2 g of protein. For a lighter version, choose lean meat and keep the olive oil modest.
How Nutritious Is Braised wild fennel with meat?
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 wild fennel with meat 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 wild fennel with meat Contain Allergens?
No known major allergens
Which Diets Is Braised wild fennel with meat Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Braised wild fennel with meat Fat Profile
SATURATED
3.06g
MONOUNSATURATED
3.78g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.