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Cooked fennel greens Calories
Low-calorie, fibrous, and rich in vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cooked fennel greens (90 g) has 28 calories. That works out to 31 calories per 100 g. It contains 5.2 g of carbs, 1.1 g of protein, 0.4 g of fat and 3 g of fiber. Its 166.5 µg of Vitamin K covers 139% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked fennel greens Nutrition Facts
Selected: 1 serving (medium) · 90 g
28
KCAL / 90G
Carbs
5.2g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 15% · Fat 13%
Cooked fennel greens nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 3 g | 11% |
| 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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How Many Calories in 1 Serving of Cooked fennel greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 28 kcal |
| 1 tablespoon (chopped) | 12 g | 4 kcal |
| 1 piece (small) | 45 g | 14 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 2 piece (medium) | 90 g | 28 kcal |
| 100 g | 100 g | 31 kcal |
| 1 cup (shredded) | 130 g | 40 kcal |
| 1 serving (large) | 140 g | 43 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Cooked fennel greens
Are cooked fennel greens edible?
Yes, cooked fennel greens are edible and can be served as a side or mixed into soups, pasta, eggs, and vegetable dishes. Cooking softens their texture and mellows their distinctive anise-like flavor.
How do you cook fennel greens?
Cook fennel greens by briefly sautéing them with olive oil and garlic, or simmering them until tender in soup or a braise. Wash them well first, since fine leaves and stems can trap grit.
Do cooked fennel greens taste like licorice?
Yes, cooked fennel greens have a mild anise-like flavor often compared with licorice, though cooking makes it gentler. Lemon, garlic, olive oil, or a creamy sauce can balance that aromatic taste.
What is the difference between cooked fennel greens and a cooked fennel bulb?
Cooked fennel greens are the plant’s leafy tops, while the fennel bulb is the thick, layered base. The greens taste more herbal and aromatic; the bulb becomes tender and mildly sweet when cooked.
Can you use cooked fennel greens in pasta or soup?
Yes, cooked fennel greens work well in pasta and soup. Stir them into the dish near the end if they are already cooked, so they warm through without becoming overly soft or losing their fresh herbal character.
Are cooked fennel greens the same as dill?
No, cooked fennel greens are not dill, even though their feathery leaves look similar. Fennel has a stronger anise-like aroma, so swapping it for dill will noticeably change a recipe’s flavor.
Can you eat cooked fennel greens cold?
Yes, cooked fennel greens can be eaten cold once they have been chilled safely. Add them to a grain salad, or dress them with lemon and olive oil; their texture will be softer than freshly cooked greens.
How should you store cooked fennel greens?
Store cooked fennel greens in a covered container in the refrigerator and eat them within three to four days. Cool leftovers promptly rather than leaving them at room temperature, and reheat only the portion you plan to serve.
Can you freeze cooked fennel greens?
Yes, cooked fennel greens can be frozen after they have cooled. Drain excess liquid and pack them in airtight portions; thawed leaves may be softer, so they are best added to soups, sauces, or cooked dishes.
What can you substitute for cooked fennel greens?
Dill or parsley can replace cooked fennel greens when a recipe needs leafy herbs, but neither gives the same anise-like flavor. Use dill for a closer aromatic note, or parsley for a milder, more neutral result.
Cooked fennel greens Vitamins & Minerals
Vitamins
Vitamin K
166.5µg · 139% DV
Vitamin A
86.4µg · 10% DV
Folate
25.2µg · 6% DV
B2
0.07mg · 5% DV
Minerals
Manganese
0.32mg · 14% DV
Potassium ⭐
373mg · 11% DV
Calcium
107mg · 11% DV
Copper
0.07mg · 8% DV
Sodium
47mg · 2% DV
Cooked fennel greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked fennel greens
To burn the 28 calories in 1 serving (medium) (90 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 Cooked fennel greens?
Cooked fennel greens are the feathery leaves of the fennel plant, softened by boiling or sautéing. The plant is associated with the Mediterranean, where its leaves and stalks are used alongside the bulb. Cooking mellows their distinctive anise-like aroma, leaving a gently sweet, herbal flavour.
Serve them warm or chilled as a simple side, dress them with olive oil and lemon, or stir them into soups, grains or vegetable dishes. They pair especially well with fish and beans. They make a light, fibre-rich addition to a meal: 100 g provides 31 calories and 3.3 g of fibre. Cook just until tender to keep the leaves from becoming limp.
How Nutritious Is Cooked fennel greens?
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.
Is Cooked fennel greens 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 Cooked fennel greens Contain Allergens?
No known major allergens
Which Diets Is Cooked fennel greens 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
Cooked fennel greens Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.