Fennel — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 31 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 7 g | 2.55% |
| Fiber | 3 g | 10.71% |
| Sugars | 4 g | 8% |
| Glycemic Index | 15 | - |
| Protein | 1 g | 2% |
| Sodium | 52 mg | 2.26% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
31
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
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Health benefits
- Rich in vitamins and minerals such as Vitamin C, potassium, and manganese, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains antioxidants such as flavonoids and polyphenols, which help protect the body from free radicals and reduce inflammation.
- Supports heart health by helping to lower blood pressure and cholesterol levels due to its potassium and fiber content.
- May aid in digestion and reduce bloating and gas due to its carminative properties.
- Contains phytoestrogens, which may help balance hormone levels and support women's health.
Health risks
- Potential for allergic reactions in some individuals, particularly those allergic to plants in the Apiaceae family, causing symptoms like itching, swelling, or difficulty breathing.
- Risk of digestive discomfort such as gas or bloating when consumed in large quantities, especially for those sensitive to high-fiber foods.
- Estrogenic effects as fennel contains compounds that mimic estrogen, which may interfere with hormone-sensitive conditions if consumed in large amounts.
- Potential for contamination with pesticides or harmful bacteria if fennel is not properly washed or sourced from a reputable supplier.
How to choose fennel
Fennel should have crisp, bright green fronds and a clean, bulbous base. Sniff the fennel bulb; it should emit a sweet, anise-like aroma.
Avoid fennel with split bulbs or wilted fronds, as they are signs of age or improper handling. High-quality fennel will taste fresh and slightly sweet, with a crunchy texture that is perfect for salads.
How to store fennel
Fresh fennel should be stored in the refrigerator’s crisper drawer. Wrap it in a damp paper towel and place it in a plastic bag to maintain freshness. Properly stored, fennel can last up to a week.
Excess moisture can cause fennel to become soggy. It’s important to keep it dry before storage. Avoid placing it near ethylene-producing fruits to prevent premature ripening and spoilage.
✅ Extra Tip
How long does it last?
Fennel can last for 7-10 days in the refrigerator when stored in a plastic bag or container. To maintain its freshness, keep it in the crisper drawer. Cooked fennel should be consumed within 3-5 days.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How fennel supports specific health conditions
Fennel is a vegetable rich in antioxidants, particularly flavonoids, supporting heart health by reducing inflammation and improving circulation. Its fiber content promotes digestive health by aiding in bowel regularity. Fennel also contains vitamin C, supporting immune health by protecting cells from oxidative stress. Additionally, its phytoestrogens may help balance hormones and support bone health by improving calcium absorption.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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