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Fennel greens stew Calories
Fiber-rich, low-calorie stew made from fennel greens; rich in vitamin K and vitamin C
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fennel greens stew (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 10.6 g of carbs, 3.2 g of protein, 3.8 g of fat and 5 g of fiber. Its 333 µg of Vitamin K covers 278% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fennel greens stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
86
KCAL / 180G
Carbs
10.6g
· 4% DV
Protein
3.2g
· 6% DV
Fat
3.8g
· 5% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 14% · Fat 39%
Fennel greens stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 5 g | 18% |
| Protein | 3.2 g | 6% |
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 Fennel greens stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 86 kcal |
| 1 tablespoon (chopped) | 18 g | 9 kcal |
| 4 tablespoon (chopped) | 72 g | 35 kcal |
| 1 piece (small) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (chopped) | 140 g | 67 kcal |
| 1 serving (large) | 250 g | 120 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Fennel greens stew
What is Fennel greens stew?
Fennel greens stew is a cooked dish made with fennel’s feathery leaves and tender stems, usually softened with onion and olive oil. Recipes vary by region and household; some include rice, lemon, or meat.
How do you make Fennel greens stew?
Fennel greens stew is made by cooking cleaned, chopped fennel greens with onion and olive oil until tender. Add a little water or stock as needed, and finish with lemon; rice or another grain is optional in some versions.
Is Fennel greens stew made with wild fennel or cultivated fennel?
Fennel greens stew is often associated with wild fennel greens, especially in Turkish regional cooking. The fronds and tender stems of cultivated fennel can also be used, though their flavor may be milder and the bulb is not the main ingredient.
What does Fennel greens stew taste like?
Fennel greens stew has a savory, herbal flavor with a gentle anise-like note. Wild or mature greens can taste stronger and slightly bitter, while lemon and slow cooking soften the overall flavor.
Can you put fennel bulbs in Fennel greens stew?
Yes, you can add sliced fennel bulb to Fennel greens stew, but it changes the dish from a greens-focused stew into a heartier fennel dish. Add the bulb earlier than the leaves because it takes longer to soften.
Is Fennel greens stew traditionally made with lamb?
Some versions of Fennel greens stew include lamb, while others are cooked simply with olive oil and onion. For a meat version, brown and tenderize the lamb first, then add the greens so they do not overcook.
What do you serve with Fennel greens stew?
Fennel greens stew pairs well with crusty bread, plain rice, or yogurt. A squeeze of lemon brightens the fennel flavor, and a simple salad makes a fresh side for a richer, meat-based version.
Can you freeze Fennel greens stew?
Yes, Fennel greens stew can be frozen after it has cooled, though the greens may become softer when thawed. Freeze it in airtight portions and thaw only what you plan to reheat.
How long does Fennel greens stew last in the fridge?
Fennel greens stew generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you are going to eat.
Can you make Fennel greens stew with fennel tops left over from cooking?
Yes, tender fennel tops left from using the bulb can go into Fennel greens stew. Wash them well, remove any tough stems, and combine them with other greens if you do not have enough for a full batch.
Fennel greens stew Vitamins & Minerals
Vitamins
Vitamin K
333µg · 278% DV
Vitamin A
378µg · 42% DV
Vitamin C
28.8mg · 32% DV
Folate
75.6µg · 19% DV
Minerals
Manganese
0.56mg · 24% DV
Calcium
212mg · 21% DV
Iron
3.78mg · 21% DV
Potassium ⭐
648mg · 19% DV
Sodium
324mg · 14% DV
Fennel greens stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fennel greens stew
To burn the 86 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 Fennel greens stew?
Fennel greens stew is a home-style dish associated with Turkey’s Aegean and Mediterranean cooking, made from the tender leaves and stems of wild fennel. Cooks often soften the greens with onion and olive oil; some versions include rice or other greens, so the exact texture and richness vary from kitchen to kitchen.
The cooked greens are tender and brothy, with fennel’s gentle anise-like aroma. In Turkey it may be served warm with lemon and bread, as a light main or alongside other vegetable dishes; it also pairs well with grains or beans for a more filling meal. It is a fibre-rich, low-calorie option, with 48 calories per 100 g. Use a measured amount of oil if you want to keep the dish lighter.
How Nutritious Is Fennel greens stew?
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 Fennel greens stew 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 greens stew Contain Allergens?
No known major allergens
Which Diets Is Fennel greens stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fennel greens stew Fat Profile
SATURATED
0.5g
MONOUNSATURATED
1.89g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.