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Fennel Calories
Fiber, vitamin C, antioxidants, low calorie
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of Fennel (87 g) has 27 calories. That works out to 31 calories per 100 g. It contains 6.4 g of carbs, 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.
What is Fennel?
Fennel is a crisp, aromatic vegetable associated with Mediterranean cooking. Its pale bulb, celery-like stalks and feathery leaves are all usable; the bulb has a gentle anise-like flavour, while the fronds make a fresh, herb-like garnish. In many places, fennel is also familiar as a seed or tea, but the whole vegetable is especially popular in Italian and other Mediterranean dishes.
Slice the bulb raw into salads, or roast, grill or sauté it until tender and lightly sweet. Add the fronds to fish, soups or grain dishes. Fennel is low in calories and provides fibre and vitamin C, making it an easy fit for a light meal; it pairs particularly well with citrus, olive oil and beans.
Fennel Nutrition Facts
Selected: 100 g
31
KCAL / 100G
Carbs
7.3g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 13% · Fat 5%
Fennel Vitamins & Minerals
Vitamins
Vitamin K
62.8µg · 52% DV
Vitamin C
12mg · 13% DV
Biotin
2.8µg · 9% DV
Folate
27µg · 7% DV
Minerals
Potassium ⭐
414mg · 12% DV
Phosphorus
50mg · 7% DV
Iron
1mg · 6% DV
Calcium
49mg · 5% DV
How Nutritious Is Fennel?
Nutrient density
Very 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.
Fennel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fennel
To burn the 31 calories in 100 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.
Is Fennel Processed?
NOVA 1
Unprocessed
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 Fennel Contain Allergens?
No known major allergens
Which Diets Is 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
Fennel Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Fennel
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Frequently Asked Questions About Fennel
What does fennel taste like?
Fennel has a crisp, mildly sweet flavor with a distinctive anise-like note. Its bulb tastes fresher and more vegetal when raw, while cooking softens the anise aroma and brings out its sweetness.
How do you cook fennel?
Fennel bulb works well roasted, sautéed, braised, or added to soups and stews. Trim and slice the bulb, then cook it until tender; the stalks can flavor broths, and the fronds can finish a dish.
Can you eat fennel raw?
Yes, fennel bulb can be eaten raw. Slice it thinly for salads or serve it with a tangy dressing; its crunchy texture and anise-like flavor are especially noticeable before cooking.
What parts of fennel can you eat?
The bulb, stalks, and feathery fronds of fennel are all edible. Use the bulb as a vegetable, add the tougher stalks to soups or stocks for flavor, and chop the delicate fronds over salads or cooked dishes.
How do you cut a fennel bulb?
Rinse the fennel bulb, trim off the root end, and remove any damaged outer layer. Cut it lengthwise, then remove the firm core if it feels tough; slice or dice the remaining bulb as your recipe requires.
What foods pair well with fennel?
Fennel pairs particularly well with citrus, tomatoes, olives, and fish. Its gentle sweetness also suits roasted vegetables and hearty soups. Use thin raw slices for a fresh contrast or cook the bulb for a softer side dish.
Is fennel the same as anise?
No. Fennel and anise are different plants, although both have a sweet, licorice-like aroma. Fennel is commonly eaten as a bulb vegetable, while anise is usually used for its seeds and concentrated spice flavor.
How should you store fresh fennel?
Keep fresh fennel in the refrigerator, ideally in the crisper drawer. Separate the fronds from the bulb if you want the bulb to stay crisp longer, and wash the vegetable just before using it.
Can you eat fennel fronds?
Yes, fennel fronds are edible and have a light, fresh anise flavor. Chop them into salads, scatter them over roasted fennel, or use them as a garnish; their delicate texture makes them better added near serving time.
Is fennel bulb the same as fennel seed?
No. The bulb and seeds come from the same plant but are different ingredients. The bulb is a mild, crisp vegetable, while fennel seeds have a much more concentrated flavor and are generally used as a spice or for tea.
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Nutrition data compiled from USDA FoodData Central and scientific sources.