Fennel and Orange Salad

Fennel and Orange Salad is a refreshing, crisp salad originating from Sicily, Italy, where it's known as 'insalata di finocchi e arance'. It typically features thinly sliced raw fennel bulb and juicy orange segments, dressed simply with olive oil, salt, and sometimes a splash of vinegar or lemon juice. This combination is a classic example of Sicilian cuisine, which often blends citrus and vegetables for bright, clean flavors.

🍳 View the full Fennel and Orange Salad recipe →

🍽️ Nutrition at a glance

This salad is low in carbohydrates and fat, primarily offering fiber from the fennel and vitamin C from the oranges, with a rough calorie count of about 100-150 per serving depending on the amount of olive oil used. It's a light, nutrient-dense side that provides antioxidants and digestive-supporting compounds.

Nutrition breakdown

Calories	85 kcal
Protein	1.5 g
Carbs	14 g
Fat	3 g
Fiber	4 g
Sugar	8 g
Sodium	30 mg
Vitamin C	45 mg
Potassium	380 mg
Folate	45 mcg
Vitamin A	120 IU
Calcium	55 mg
Magnesium	20 mg
Manganese	0.3 mg
Iron	0.7 mg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this salad reflects Sicily's historical influences, combining a Mediterranean staple (fennel) with citrus fruits introduced by Arab traders centuries ago. Nutritionally, it's unique for pairing the anethole in fennel, which may aid digestion, with the ascorbic acid in oranges, creating a synergistic boost for immune health.