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Fennel seeds Calories
Rich in fiber and aromatic oils
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (whole) of Fennel seeds (2 g) has 7 calories. That works out to 345 calories per 100 g. It contains 1 g of carbs, 0.3 g of protein, 0.3 g of fat and 0.8 g of fiber. Its 0.1 mg of Manganese covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fennel seeds Nutrition Facts
Selected: 1 teaspoon (whole) · 2 g
7
KCAL / 2G
Carbs
1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
0.3g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 15% · Fat 34%
Fennel seeds nutrition facts table · 1 teaspoon (whole) (2 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.76 mg | 0% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 0.3 g | 1% |
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 Teaspoon of Fennel seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (whole) | 2 g | 7 kcal |
| 1 tablespoon (whole) | 6 g | 21 kcal |
| 2 tablespoon (double) | 12 g | 41 kcal |
| 0.25 cup (whole) | 22 g | 76 kcal |
| 1 ounce (whole) | 28.4 g | 98 kcal |
| ½ cup (half) | 44 g | 152 kcal |
| 1 pack (small) | 50 g | 173 kcal |
| 100 g | 100 g | 345 kcal |
| 1 pack (medium) | 100 g | 345 kcal |
Calculated from 345 calories per 100 g.
Frequently Asked Questions About Fennel seeds
What are fennel seeds used for?
Fennel seeds are used to flavor breads, curries, vegetables, fish, and spice blends. Their sweet, anise-like aroma also makes them popular after meals, but they are a culinary spice rather than a proven treatment.
How do you make fennel seed tea?
To make fennel seed tea, lightly crush the seeds, pour hot water over them, and let them steep for several minutes before straining. Crushing them helps release their aromatic oils and gives the tea a fuller flavor.
Are fennel seeds the same as anise seeds?
No, fennel seeds and anise seeds come from different plants. Both have a sweet, licorice-like flavor, but fennel seeds are generally larger and milder; they can sometimes substitute for each other in recipes, with a flavor change.
Can you chew fennel seeds after a meal?
Yes, you can chew fennel seeds after a meal. Their strong, sweet aroma can temporarily freshen your breath, which is why they are commonly served as an after-meal mouth freshener in parts of South Asia.
Do fennel seeds help with bloating?
Fennel seeds are traditionally used to ease gas and bloating, but research does not establish them as a reliable treatment. If symptoms persist or are severe, investigate the cause rather than relying on the seeds.
Can you eat fennel seeds raw?
Yes, fennel seeds can be eaten whole without cooking, and they are often chewed as a mouth freshener. Their flavor is concentrated, so start with a small amount if you are not used to their strong, sweet taste.
Should you toast fennel seeds before using them?
No, toasting is optional, but it brings out fennel seeds’ aroma. Warm them briefly in a dry pan, stirring so they do not burn, then use them whole or crush them for recipes.
Are fennel seeds safe during pregnancy?
Small amounts used as a cooking spice are different from concentrated tea or supplements. The safety of regular, medicinal amounts during pregnancy is uncertain, so ask your healthcare professional before using fennel seed tea or supplements.
Do fennel seeds help with weight loss?
No, fennel seeds do not cause weight loss on their own. Fennel tea or chewing the seeds does not burn body fat; use them to add flavor to food rather than as a weight-loss remedy.
How should you store fennel seeds?
Store fennel seeds in a tightly sealed container in a cool, dry place away from direct sunlight. Whole seeds keep their aroma better than ground fennel, so grind them shortly before cooking when possible.
Fennel seeds Vitamins & Minerals
Vitamins
Vitamin K
1.26µg · 1% DV
Vitamin E
0.14mg · 1% DV
B3
0.12mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.13mg · 6% DV
Calcium
24mg · 2% DV
Copper
0.02mg · 2% DV
Iron
0.37mg · 2% DV
Potassium ⭐
34mg · 1% DV
Sodium
1.76mg · 0% DV
Fennel seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fennel seeds
To burn the 7 calories in 1 teaspoon (whole) (2 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 seeds?
Fennel seeds are the small, aromatic seeds of the fennel plant, used as a spice from the Mediterranean region to South Asia. They have a sweet, gently anise-like flavour and can be used whole or lightly crushed. Across the regions where fennel is commonly cooked with, they season breads, pickles, vegetable dishes and spice blends; they’re also steeped for a fragrant drink.
In Turkey, fennel seeds are often brewed as tea, added to some baked goods or pickles, and sometimes chewed after a meal. They are notably high in fibre, though a typical amount is modest: about 2 g for a teaspoon. For a subtler flavour, steep just a pinch with tea, or add a small amount to bread dough alongside other familiar seeds.
How Nutritious Is Fennel seeds?
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 seeds 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 seeds Contain Allergens?
No known major allergens
Which Diets Is Fennel seeds 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 seeds Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.04g
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Nutrition data compiled from USDA FoodData Central and scientific sources.