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Fennel — Nutrients, Health Benefits, And Shopping Tips

Fennel photo

Listonic Team

September 6, 2024

Fennel is a unique, aromatic vegetable with a bulb-like base that imparts a subtle licorice flavor to dishes. Discover how to select and prepare fennel, exploring its culinary versatility in salads, braises, and roasts, and learn about its nutritional benefits, including its high fiber and vitamin C content.

Nutrition facts

Check the detailed nutritional values of fennel, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 31 kcal

Nutrients per: 100 g% Daily Value*
Carbs7 g2.55%
Fiber3 g10.71%
Sugars4 g8%
Glycemic Index15 -
Protein1 g2%
Sodium52 mg2.26%
Total Fat0 -

*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.

Among other things, here's what makes fennel stand out:

31

🍏 Low-Calorie Foods

15

🟢 Low Glycemic Index

Did you know?

😋
Fennel is known for its anise-like flavor and is used both as an herb and a vegetable.
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To keep fresh fennel, place it in a plastic bag and store it in the refrigerator for up to 7-10 days. If you intend to use the fronds, trim them and store separately.

Health benefits

Explore how fennel, with its fiber and antioxidant content, can aid digestion and add a flavorful, nutritious boost to your diet, supporting overall health.
  • 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

Explore the potential risks associated with fennel.
  • 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.
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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 choose fennel

How to store fennel

Fresh fennel should be kept in the crisper drawer of your refrigerator. Wrap it in a slightly damp paper towel and place it inside a plastic bag to help preserve its freshness. When stored correctly, fennel can remain good for 7-10 days.

Excess moisture can lead to a soggy texture, so it's essential to ensure it is dry before storage. Keep it away from fruits that produce ethylene to avoid early ripening and spoilage.

✅ Extra Tip

To keep fennel crisp, consider placing a small piece of parchment paper inside the plastic bag to absorb excess moisture.

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?

Leftover fennel can be used in a variety of dishes, both raw and cooked. Slice it thinly and add to salads for a fresh, anise-flavored crunch, or roast it with olive oil and herbs for a sweet, caramelized side dish. Fennel is also great in soups or stews, where its flavor mellows and adds depth to the dish.

Use fennel in a gratin with cream and cheese, or sauté it with garlic and onions as a base for pasta or grain dishes. If you have a lot of fennel, consider making a batch of fennel slaw with cabbage and a tangy dressing, or blending it into a fennel soup with potatoes and leeks. Fennel can also be grilled and served with fish or chicken, where its flavor pairs well with citrus and herbs. For a quick snack, try slicing fennel and serving it with a dip like hummus or tzatziki.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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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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