Fennel, bulb, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
The raw fennel bulb is a crisp, layered vegetable with a distinctive, sweet anise flavor and a juicy, crunchy texture. It's exceptionally low in calories, providing just 27 kcal per 100g, and is a notable source of dietary fiber, offering over 2 grams per serving. Its refreshing, licorice-like taste makes it a unique addition to salads and slaws.
💚 Why it's loved
People love fennel for its refreshing, crisp texture and complex flavor that bridges sweet, anise, and celery notes, making it incredibly versatile in both raw and cooked applications. It's a staple in Mediterranean cuisine, prized for its ability to add a bright, aromatic lift to salads, fish dishes, and roasted vegetables.
⚠️ Watch-outs & how to enjoy it better
Some individuals find the anise flavor overpowering or reminiscent of licorice, which can be an acquired taste. For those with a sensitive digestive system, the high fiber content may cause bloating or gas if consumed in large quantities. To mitigate this, start with smaller portions and pair it with a protein or healthy fat (like olive oil or cheese) to slow digestion and enhance satiety.
Key benefits
- Very low in calories, ideal for weight management
- Good source of dietary fiber for digestive health
- Provides vitamin C, an antioxidant
- Contains potassium, which supports heart function
- Adds flavor without added sugar or salt
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Fennel is a member of the carrot family (Apiaceae) and its seeds, not just the bulb, are used as a spice; the entire plant—bulb, stalks, fronds, and seeds—is edible and used in different culinary traditions.
Full nutrition (scales with serving)
| Water | 92.6 g |
| Energy (Atwater General Factors) | 26.9 kcal |
| Nitrogen | 0.15 g |
| Protein | 0.92 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.86 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 2.0 g |
| Sugars, Total | 3.2 g |
| Sucrose | 0.26 g |
| Glucose | 1.6 g |
| Fructose | 1.3 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Calcium, Ca | 41.3 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 33.4 mg |
| Potassium, K | 332 mg |
| Sodium, Na | 49.0 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.12 mg |
| Vitamin C, total ascorbic acid | 14.7 mg |
| Biotin | 1.9 ug |
| Folate, total | 37.0 ug |
FAQ
What does raw fennel taste like?
Raw fennel has a crisp, juicy texture with a sweet, anise or licorice-like flavor, often described as a mix between celery and licorice with a hint of sweetness.
Is fennel high in sugar?
No, raw fennel contains 0g of sugar per 100g, making it a low-sugar vegetable option.
Can I eat the fennel fronds?
Yes, the green fronds (leaves) are edible and have a milder anise flavor; they're often used as a garnish or herb in salads and soups.
How do I store raw fennel?
Store whole fennel bulbs in the refrigerator in a plastic bag for up to a week; the fronds can be wrapped in a damp paper towel and used within a few days.