Nutrition for Fennel

Calories, Protein, Vitamins and More


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Fennel Nutrition Summary

One cup of fennel (87 grams or 3.07 oz) contains 27 calories and 1.1 grams of protein. Fennel consist of 90% water, 7% carbohydrates, 1% protein, and less than 1% of fat.

Fennel is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium and potassium. It also contains significant amounts of Vitamin K.

In one cup of fennel:

  • Calories: 27
  • Protein: 1.1 g
  • Sugar: 3.4 g
  • Dietary fiber: 2.7 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Sodium: 45.2 mg
There is no significant amounts of cholesterol in fennel.

See the Fennel Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Fennel, bulb, raw.

Calories in Fennel

Fennel has 27 calories per cup or 31 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

81 percent of calories in fennel are from carbohydrates, 14% of calories are from protein and 6% of calories are from fat.

Calories from Carbs

The majority, or 81% of the calories in fennel are from carbohydrates. The carbs in fennel are mostly in the form of dietary fiber and sugar (44% and 56%). An excellent high-fiber food, a single cup of fennel contains 11% of recommended daily values or 2.7 grams of dietary fiber.

  • Dietary fiber: 2.7 g
  • Sugar: 3.4 g
There is no significant amounts of starch in fennel.

Calories from Fat

A small portion, or 6% the calories in fennel are from fat. Fennel is very low in total fat, with 0.2 grams per cup. It also is cholestrol free. Most of the fat in fennel are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol in fennel.

Omega-6 in Fennel

A source of omega-6 fatty acids, every cup of fennel contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in fennel comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.15 g

Calories Similar to Fennel

Some other vegetables with similar calories to fennel by weight:

Protein in Fennel

One cup of fennel has 1.1 grams of protein or about 2% of daily recommended intake. Fennel is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.08 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in fennel.

Protein Similar to Fennel

Some other vegetables with similar amounts of protein to fennel by weight:

Vitamins and Minerals in Fennel

An good source of many nutrients, fennel contains abundant amounts of Vitamin C, calcium and potassium. In fact, a single cup of fennel contains 16% of recommended daily values or 360.2 mg of potassium. Also an excellent source of Vitamin C, a single cup of fennel contains 14% of recommended daily values or 10.4 mg of Vitamin C.

Vitamins in fennel (1 cup):
  • Vitamin a: 41.8 ug
  • Niacin: 0.6 mg
  • Vitamin c: 10.4 mg
  • Vitamin e: 0.5 mg
  • Folate: 23.5 ug
  • Vitamin k: 54.6 ug
Minerals in fennel (1 cup):
  • Calcium: 42.6 mg
  • Potassium: 360.2 mg
  • Iron: 0.6 mg
  • Magnesium: 14.8 mg
  • Zinc: 0.2 mg
  • Selenium: 0.6 ug
  • Phosphorus: 43.5 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 11.5 mg
There is no significant amounts of thiamin, riboflavin, pantothenic acid, vitamin b6 or vitamin b12 in fennel.

Similar to Fennel for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to fennel:

Flavonoids and Carotenoids in Fennel [3]

Fennel contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one cup of fennel:

  • beta-carotene: 503 ug
  • lutein + zeaxanthin: 528 ug
  • Quercetin: 0.2 mg

Fennel Nutrition Chart

Fennel:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Fennel in Cooking

Fennel is in the top 10% of most popular ingredients for recipes. Fennel can be consumed raw and is often ground, crushed or chopped before cooking or serving. Most recipes call for one or two teaspoons of fennel.

Friends and Relatives of Fennel

Foods commonly cooked with fennel:


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