Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sauteed fennel Calories
Low-calorie, fiber-rich, provides potassium and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sauteed fennel (90 g) has 44 calories. That works out to 49 calories per 100 g. It contains 6.4 g of carbs, 1.1 g of protein, 1.9 g of fat and 2.7 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed fennel Nutrition Facts
Selected: 1 cup (chopped) · 90 g
44
KCAL / 90G
Carbs
6.4g
· 2% DV
Protein
1.1g
· 2% DV
Fat
1.9g
· 2% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 9% · Fat 37%
Sauteed fennel nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 41 mg | 2% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 2.7 g | 10% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Sauteed fennel?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 44 kcal |
| 1 tablespoon (chopped) | 15 g | 7 kcal |
| ½ cup (chopped) | 45 g | 22 kcal |
| 100 g | 100 g | 49 kcal |
| 1 piece (small) | 120 g | 59 kcal |
| 1.5 cup (chopped) | 135 g | 66 kcal |
| 1 piece (medium) | 180 g | 88 kcal |
| 1 piece (large) | 260 g | 127 kcal |
Calculated from 49 calories per 100 g.
Frequently Asked Questions About Sauteed fennel
How do you make sauteed fennel?
Sauteed fennel is made by cooking thinly sliced fennel bulbs in a little oil until tender and lightly browned. Season with salt and pepper, and finish with lemon juice or fresh herbs if you like.
What does sauteed fennel taste like?
Sauteed fennel tastes mildly sweet, tender, and faintly like anise or licorice. Cooking softens its sharper raw flavor, while browning adds a savory, caramelized note.
Do you remove the core when making sauteed fennel?
Usually, yes: cut out the tough central core when preparing sauteed fennel, especially if the bulb is large. A small, tender bulb may not need much trimming; slice the remaining bulb thinly for even cooking.
What goes well with sauteed fennel?
Sauteed fennel pairs especially well with fish, roast chicken, beans, and grains such as farro. Its gentle sweetness also works alongside citrusy sauces and other roasted vegetables.
Can you use fennel fronds in sauteed fennel?
Yes, fennel fronds make a fresh, feathery garnish for sauteed fennel. Add them just before serving rather than cooking them for a long time, so their delicate flavor and color remain noticeable.
Can you make sauteed fennel without oil?
Yes, you can make sauteed fennel without oil by cooking it in a nonstick pan with a splash of water or broth. Add small amounts as needed and let the liquid evaporate so the fennel softens without boiling.
Can you make sauteed fennel with frozen fennel?
Yes, frozen fennel can be used for sauteed fennel, but it releases more moisture and may turn softer than fresh fennel. Cook it from frozen in a wide, hot pan and allow excess liquid to evaporate.
How is sauteed fennel different from roasted fennel?
Sauteed fennel cooks quickly in a pan, while roasted fennel cooks in the oven and usually develops deeper browning. Pan cooking gives you more control over tenderness and makes it easy to add seasonings as it cooks.
Should you add lemon to sauteed fennel?
Lemon is a good addition to sauteed fennel, though it is optional. A squeeze just before serving brightens the bulb’s natural sweetness; adding it at the end keeps the citrus flavor fresh.
Can you reheat sauteed fennel?
Yes, sauteed fennel reheats well in a skillet over medium heat or in the microwave. Add a small splash of water if it seems dry, and heat only until steaming so it does not become too soft.
Sauteed fennel Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
Vitamin C
6.75mg · 8% DV
Folate
21.6µg · 5% DV
B5
0.22mg · 4% DV
Minerals
Potassium ⭐
324mg · 10% DV
Manganese
0.16mg · 7% DV
Copper
0.06mg · 7% DV
Phosphorus
34mg · 5% DV
Sodium
41mg · 2% DV
Sauteed fennel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed fennel
To burn the 44 calories in 1 cup (chopped) (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 Sauteed fennel?
Sauteed fennel is made by slicing the crisp fennel bulb and cooking it in a pan until tender, often with a little oil. A familiar ingredient in Mediterranean cooking, fennel has a gentle anise-like aroma; its leafy fronds can also be added for freshness. Sautéing softens its texture and brings out a mellow, lightly sweet flavour.
It works well as a warm side with fish, roasted vegetables or grains, and can be served at room temperature with lemon as part of a salad. Sauteed fennel is a light, fibre-containing vegetable dish; the listed serving has 3 g of fibre per 100 g. For a less oily version, use just enough oil to coat the pan and finish with herbs or citrus.
How Nutritious Is Sauteed fennel?
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 Sauteed fennel 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 Sauteed fennel Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
✓ Suitable
Low FODMAP
— Not suitable
Sauteed fennel Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
Compare Sauteed fennel
Foods Similar to Sauteed fennel
Have another question about Sauteed fennel?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.