Nutrition for Fennel

Calories, Protein, Vitamins and More

image of fennel source

Fennel Nutrition Summary

One teaspoon of fennel (1.8 grams or 0.06 oz) contains 1 calories and zero grams of protein. Fennel consist of 90% water, 7% carbohydrates, and less than 1% of protein or total fat.

In one teaspoon of fennel:

  • Calories: 1
  • Sugar: 0.1 g
  • Dietary fiber: 0.1 g
  • Sodium: 0.9 mg
There is no significant amounts of protein, total fat, saturated fat or 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 1 calories per teaspoon or 55 calories for every 100 grams. Most of its calories are from carbohydrates.

100% of calories in fennel are from carbohydrates.

Calories from Carbs

The majority, or 100% of the calories in fennel are from carbohydrates. The carbs in fennel are mostly in the form of dietary fiber and sugar (50% and 50%). An excellent high-fiber food, a single teaspoon of fennel contains 0% of recommended daily values or 0.1 grams of dietary fiber.

  • Dietary fiber: 0.1 g
  • Sugar: 0.1 g
There is no significant amounts of starch in fennel.

Calories from Fat

Fennel does not contain a significant amount of calories from fat (less than 1%). Fennel is very low in total fat, with <0.1 grams per teaspoon. Most of the fat in fennel are healthier unsaturated fats.

Fennel is cholesterol free and trans-fat free.

  • Total fat: < 0.1 g
  • Saturated fat: < 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholesterol or trans fat in fennel.

Calories Similar to Fennel

Some other vegetables with similar calories to fennel by weight:

Protein in Fennel

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: 0.02 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

Fennel is not known for its abundance of vitamin and minerals, but still contains significant amounts of a couple nutrients, for example, Vitamin K.

Vitamins in fennel (1 tsp):
  • Vitamin a: 0.9 ug
  • Niacin: < 0.1 mg
  • Vitamin c: 0.2 mg
  • Vitamin e: < 0.1 mg
  • Folate: 0.5 ug
  • Vitamin k: 1.1 ug
Minerals in fennel (1 tsp):
  • Calcium: 0.9 mg
  • Potassium: 7.5 mg
  • Iron: < 0.1 mg
  • Magnesium: 0.3 mg
  • Zinc: < 0.1 mg
  • Selenium: < 0.1 ug
  • Phosphorus: 0.9 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 0.2 mg
There is no significant amounts of thiamin, riboflavin, pantothenic acid, vitamin b6 or vitamin b12 in 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 teaspoon of fennel:

  • beta-carotene: 10 ug
  • lutein + zeaxanthin: 11 ug
  • Quercetin: 0 mg

Fennel Nutrition Chart


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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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