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Sauteed Fennel Greens Calories
Sauteed fennel greens with olive oil; low-calorie, fibrous, and aromatic
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed Fennel Greens (120 g) has 82 calories. That works out to 68 calories per 100 g. It contains 6.7 g of carbs, 2.2 g of protein, 5.2 g of fat and 3.7 g of fiber. Its 174 µg of Vitamin K covers 145% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed Fennel Greens Nutrition Facts
Selected: 1 serving (medium) · 120 g
82
KCAL / 120G
Carbs
6.7g
· 2% DV
Protein
2.2g
· 4% DV
Fat
5.2g
· 7% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 11% · Fat 56%
Sauteed Fennel Greens nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.74 g | 4% |
| Trans fat | 0 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 3.7 g | 13% |
| Protein | 2.2 g | 4% |
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 Sauteed Fennel Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 82 kcal |
| 1 tablespoon (chopped) | 15 g | 10 kcal |
| 3 tablespoon (chopped) | 45 g | 31 kcal |
| 1 cup (chopped) | 70 g | 48 kcal |
| 1 piece (small) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (large) | 150 g | 102 kcal |
| 1 serving (large) | 180 g | 122 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Sauteed Fennel Greens
What is sauteed fennel greens?
Sauteed fennel greens is a dish made by cooking the feathery leaves and tender stems of fennel, usually with olive oil and often onion. The greens have a fresh, anise-like aroma and soften considerably as they cook.
How do you cook sauteed fennel greens?
Cook sauteed fennel greens by washing and chopping the leaves and tender stems, then sautéing them in olive oil until wilted and tender. Add a splash of water if the stems remain firm, and season with salt, pepper, or lemon.
What do sauteed fennel greens taste like?
Sauteed fennel greens taste aromatic and mildly sweet, with a flavor reminiscent of anise or licorice. Cooking mellows their sharper, grassy notes, while the stems keep a little more bite than the delicate fronds.
Can you eat the stems in sauteed fennel greens?
Yes, the tender stems are edible in sauteed fennel greens. Trim off any woody ends and chop the stems finely; add them before the fronds so they have extra time to soften in the pan.
Do you need to blanch fennel greens before making sauteed fennel greens?
No, blanching is not required for sauteed fennel greens; they can go straight into the pan after washing and chopping. A brief blanch can soften a particularly strong flavor, but it may also reduce some of the greens’ distinctive aroma.
Can you add eggs to sauteed fennel greens?
Yes, eggs are a simple addition to sauteed fennel greens. Once the greens are tender, crack eggs into the pan and cover until set, or stir them through for a softer, scrambled texture.
What can you serve with sauteed fennel greens?
Sauteed fennel greens pair well with crusty bread, yogurt, eggs, or grilled fish. Serve them as a vegetable side with roasted meat, or combine them with beans or grains for a more filling meal.
How do you keep sauteed fennel greens from tasting bitter?
To keep sauteed fennel greens from tasting too sharp, cook them until fully tender and balance their anise-like flavor with lemon or a little olive oil. If the greens are especially strong, briefly blanch them before sautéing.
How long does sauteed fennel greens keep in the fridge?
Sauteed fennel greens keep for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for too long.
Can you freeze sauteed fennel greens?
Yes, you can freeze sauteed fennel greens in airtight, meal-sized portions once they have cooled. Their texture may be softer after thawing, so use the thawed greens in soups, grain bowls, or other cooked dishes.
Sauteed Fennel Greens Vitamins & Minerals
Vitamins
Vitamin K
174µg · 145% DV
Vitamin E
2.28mg · 15% DV
Vitamin A
115.2µg · 13% DV
Folate
45.6µg · 11% DV
Minerals
Manganese
0.5mg · 22% DV
Copper
0.13mg · 14% DV
Potassium ⭐
492mg · 14% DV
Calcium
142mg · 14% DV
Sodium
62mg · 3% DV
Sauteed Fennel Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Fennel Greens
To burn the 82 calories in 1 serving (medium) (120 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 Greens?
Sauteed Fennel Greens is a home-style dish associated with Turkey’s Aegean and Mediterranean regions. It is made from the fine leaves and tender stems of wild fennel, softened in olive oil; some cooks start by gently frying onion. It uses the feathery green herb, not the familiar crisp fennel bulb.
The greens become tender while keeping their distinctive, gently anise-like aroma. In Turkey, they are served warm or at room temperature as a vegetable side or meze, often with bread or yogurt. They also make an easy addition to a Mediterranean-style meal abroad. The dish is relatively light and provides fibre—3.1 g per 100 g—while olive oil contributes much of its richness. Use a modest amount of oil if you want a lighter plate.
How Nutritious Is Sauteed Fennel Greens?
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 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 Sauteed Fennel Greens Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed Fennel Greens Fat Profile
SATURATED
0.74g
MONOUNSATURATED
3.3g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.