Fennel, bulb, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Fennel bulb is a crisp, pale-green vegetable with a distinctive sweet, anise-like flavor and a crunchy, layered texture. It is exceptionally low in calories (31 kcal per 100g) while providing a good amount of dietary fiber (3.1g) and a notable amount of natural sugars (3.93g). Its unique taste and satisfying crunch make it a versatile ingredient in both raw and cooked preparations.
Calorie split: 14% protein · 81% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love fennel for its crisp, refreshing crunch and its sweet, aromatic flavor that adds a unique, sophisticated note to salads, slaws, and charcuterie boards. It is celebrated for its versatility, transforming from a crunchy raw snack to a tender, caramelized component in roasted dishes or soups.
⚠️ Watch-outs & how to enjoy it better
The strong anise flavor can be polarizing and may be overwhelming for some palates, especially when raw. While not a major allergen, its high fiber content can cause digestive discomfort like bloating in sensitive individuals if consumed in large quantities. To mitigate this, start with smaller portions, and consider cooking it (roasting or braising) to mellow the flavor and make the fiber easier to digest. Pairing it with a protein or fat (like cheese or olive oil) can also balance its sweetness and improve satiety.
Key benefits
- Very low in calories and fat, making it ideal for weight management.
- Good source of dietary fiber, which supports digestive health.
- Provides a natural, mild sweetness without added sugars.
- Contains vitamin C and potassium, though in moderate amounts.
- Can be eaten raw, preserving its crisp texture and nutrients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The feathery green fronds of the fennel plant are often used as a herb, and the seeds are a common spice, making this one plant a source of a vegetable, herb, and spice.
Full nutrition (USDA data · scales with serving)
| Water | 90.2 g |
| Energy | 31.0 kcal |
| Energy | 129 kj |
| Protein | 1.2 g |
| Total lipid (fat) | 0.20 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 7.3 g |
| Fiber, total dietary | 3.1 g |
| Total Sugars | 3.9 g |
| Calcium, Ca | 49.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 50.0 mg |
| Potassium, K | 414 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.19 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 12.0 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.64 mg |
| Pantothenic acid | 0.23 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 13.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 578 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 963 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 607 ug |
| Vitamin E (alpha-tocopherol) | 0.58 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 62.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Spices, fennel seed — USDA does not publish this profile for Fennel.
| Tryptophan | 0.25 g |
| Threonine | 0.60 g |
| Isoleucine | 0.69 g |
| Leucine | 1.00 g |
| Lysine | 0.76 g |
| Methionine | 0.30 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.65 g |
| Tyrosine | 0.41 g |
| Valine | 0.92 g |
| Arginine | 0.68 g |
| Histidine | 0.33 g |
| Alanine | 0.79 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.1 g |
| Proline | 0.90 g |
| Serine | 0.90 g |
FAQ
What does raw fennel taste like?
Raw fennel has a crisp, crunchy texture and a sweet, aromatic flavor with a distinct anise or licorice-like taste, which is milder than black licorice.
How do I prepare a fennel bulb?
Trim the stalks and fronds (save them for garnish), cut the bulb in half, and remove the tough core. Slice it thinly for salads or chop it for cooking.
Is fennel a vegetable or a herb?
Fennel is a vegetable (the bulb), but the plant's feathery fronds are used as an herb, and its seeds are a spice, making it a versatile plant in the kitchen.
Can I eat fennel fronds?
Yes, fennel fronds are edible and have a mild, sweet anise flavor. They are often used as a garnish or chopped into salads and sauces.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.31 kcal/g · 16% calories from protein · 3.1 g fiber · 3.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.