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Fennel confit Calories
Source of fiber and healthy fats
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Fennel confit has 121 calories. It contains 7.2 g of carbs, 1.3 g of protein, 9.4 g of fat and 3.1 g of fiber. Its 35 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Fennel confit?
Fennel confit is made by slowly cooking fennel bulbs in oil until tender, using a technique associated with French cuisine. The slow cooking softens fennel’s distinct anise-like aroma and brings out a gentle sweetness, with a silky, yielding texture. It can be served warm or at room temperature as a side or starter, alongside grilled fish or meat, or spooned onto toasted bread. In Turkey, it also works well as a meze-style dish, especially with a squeeze of lemon. It provides fibre, while much of its richness comes from the cooking oil. Drain off excess oil before serving for a lighter plate; fresh herbs make a bright pairing.
Fennel confit Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
1.3g
· 3% DV
Fat
9.4g
· 12% 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 24% · Protein 4% · Fat 72%
Fennel confit Vitamins & Minerals
Vitamins
Vitamin K
35µg · 29% DV
Vitamin E
1.35mg · 9% DV
Vitamin C
7.5mg · 8% DV
Folate
26µg · 7% DV
Minerals
Potassium ⭐
340mg · 10% DV
Sodium
180mg · 8% DV
Calcium
55mg · 6% DV
Iron
1mg · 6% DV
How Nutritious Is Fennel confit?
Nutrient density
Medium
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 confit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fennel confit
To burn the 121 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 confit 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 Fennel confit Contain Allergens?
No known major allergens
Which Diets Is Fennel confit Good For?
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
Fennel confit Fat Profile
SATURATED
1.35g
MONOUNSATURATED
6.85g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Compare Fennel confit
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Frequently Asked Questions About Fennel confit
What is fennel confit?
Fennel confit is fennel bulb cooked slowly in oil until tender and silky. The gentle cooking softens the bulb’s distinctive anise-like flavor, making it a mellow side dish, topping, or component of a larger meal.
How do you make fennel confit?
Fennel confit is made by slicing cleaned fennel bulbs and cooking them gently in olive oil until soft, without browning them heavily. Garlic, herbs, citrus zest, or pepper can be added to flavor the oil as it cooks.
What does fennel confit taste like?
Fennel confit tastes tender, gently sweet, and lightly anise-like. Slow cooking mellows the sharper flavor of raw fennel, while the oil gives the finished dish a rich texture and carries the added herbs or aromatics.
What can you serve with fennel confit?
Fennel confit pairs well with roast chicken, fish, beans, and grain dishes. You can also serve it on toast, fold it into a salad, or use it as a topping for pasta, where its soft texture adds contrast.
Can fennel confit be made ahead?
Yes, fennel confit can be made ahead and refrigerated once cooled. Its flavors can meld as it rests; reheat it gently before serving or let it come to room temperature rather than cooking it again at high heat.
Can you eat fennel confit cold?
Yes, fennel confit can be eaten cold or at room temperature. It works well as part of an antipasto-style spread or stirred into a salad; letting it sit out briefly helps the oil soften and the flavors become more noticeable.
Is fennel confit made with fennel bulbs or fennel seeds?
Fennel confit is usually made with the bulb, not the seeds. The bulb becomes soft and substantial during slow cooking, whereas fennel seeds are a spice and can be added in small amounts to season the dish.
How is fennel confit different from caramelized fennel?
Fennel confit is slowly cooked in oil until tender, while caramelized fennel is cooked to develop browned, sweet edges. Confit tends to stay moist and silky; caramelized fennel has more concentrated browning and a toastier flavor.
Can you use fennel fronds in fennel confit?
Yes, fennel fronds can be used with fennel confit, but they are best added near the end or as a garnish. Their delicate, feathery leaves bring a fresh, herbal note that balances the richness of the cooked bulb.
What can you use instead of fennel in fennel confit?
Onion or leek can be slowly cooked in oil as a substitute, but neither tastes exactly like fennel confit. They offer a similarly soft, savory result without fennel’s characteristic anise-like flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.