Fennel Nutrition Benefits and Facts

Nutritional summary

Fennel is a low-calorie vegetable composed of approximately 90% water, providing a notable amount of potassium and vitamin K per 100g serving .
The plant contains phytosterols (plant compounds that mimic cholesterol) and anethole, which may help delay gastrointestinal transit and reduce the absorption of fats and sugars during digestion .
Fennel seeds and oils contain compounds like dianethole and photoanethole that exert estrogenic effects, which have been used to manage symptoms of menopause, menstruation, and lactation .
Early research suggests that fennel seed extract may support digestive health by reducing inflammation in the intestinal barrier, though most evidence currently stems from animal models .

Interesting fact

In ancient Greek mythology, Prometheus used a hollow stalk of fennel to steal fire from the gods and bring it down to humanity.

Standout nutrients

ELITE

SOURCE

Vitamin K

ACE

SOURCE

Potassium

GREAT

SOURCE

Folate

MID

SOURCE

Chromium

kcal per 100g

Protein1.12g

Fat0.25g

Carbs1.16g

Fiber2.52g

Sugar2.49g

Fat breakdown

Polyunsat0.18g

Monounsat0.08g

Saturated0.09g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Fennel is a hardy crop with relatively low water requirements compared to other vegetables.

Confidencemedium

Storage

Refrigerate

5–7 days

Store in a perforated bag in the crisper drawer.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Dietary anethole: a systematic review of its protective effects against metabolic syndrome - PMC

[1]pmc.ncbi.nlm.nih.gov

Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry ...

[2]pmc.ncbi.nlm.nih.gov

The Association Between Fennel Extract, Serum Lipid Profile, and Leptin Receptor Expression - PMC

[4]pmc.ncbi.nlm.nih.gov

The effect of a fennel seed extract on the STAT signaling and intestinal barrier function - PMC

[6]pmc.ncbi.nlm.nih.gov

Frequently Used Herbal Teas During Pregnancy - Short Update - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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