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Fennel

Calories & nutrition facts

raw

18
calorieskcal per 100 g
Protein1 g
Carbs2.6 g
Fat0 g
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Nutrition facts

Per 100 g% DV
  • Calories 18 kcal —
  • Protein 1 g 2%
  • Carbohydrate 2.6 g 1%
  • Fat 0 g 0%
  • Saturated fat 0 g 0%
  • Fibre 2.6 g 9%
  • Sugars 2.2 g —
  • Sodium 22 mg 1%

Vitamins & minerals

Per 100 g% DV

Vitamins

  • Vitamin A 0.67 µg 0%
  • Vitamin C 2.6 mg 3%
  • Vitamin D 0 µg 0%
  • Pantothenic acid (B5) 0.22 mg 4%
  • Vitamin B6 0.05 mg 3%
  • Vitamin B12 0 µg 0%

Minerals

  • Calcium 37 mg 3%
  • Iron 0.2 mg 1%
  • Magnesium 11 mg 3%
  • Phosphorus 28 mg 2%
  • Potassium 320 mg 7%
  • Zinc 0.19 mg 2%
  • Copper 0.08 mg 9%
  • Manganese 0.1 mg 4%

Questions about Fennel

How do you prepare a fennel bulb?

Trim off the stalks and any tough outer layer, then cut the bulb lengthways and rinse between its tightly packed layers. Slice or wedge it; the feathery fronds are edible too.

How long should you roast fennel?

Cut the bulb into wedges, toss with oil and roast at 200°C for about 25–30 minutes, turning once, until browned at the edges and tender when pierced with a knife.

Can you eat fennel raw?

Yes. Slice the bulb very thinly across its layers and add it to salads or serve it with a dip; lemon juice helps keep the slices bright and balances their sweet, anise-like flavour.

How should you store fresh fennel?

Keep the bulb in the fridge in a loosely closed bag and use it within about a week. Remove the stalks and fronds first if you want the bulb to stay crisp; wrap the fronds separately and use them soon.

What goes well with fennel?

Fennel pairs especially well with orange, lemon, olives and fish. Try shaved fennel with orange segments and olives, or bake fennel wedges beneath white fish.

What can you use instead of fennel bulb?

For a similar crisp texture in a salad, use celery; it will not have fennel’s sweet, anise-like flavour. If that flavour matters, add a small pinch of crushed fennel seeds as well.

Are fennel bulb and fennel seeds the same thing?

They come from the same plant, but the bulb is the swollen, crisp base eaten as a vegetable, while the seeds are dried fruits used as a spice. Seeds have a much more concentrated, warm anise flavour.

Can you use fennel fronds in cooking?

Yes: chop the feathery fronds like a soft herb and scatter them over salads, fish or roasted vegetables just before serving. Their flavour is delicate, so prolonged cooking can make it fade.

Source: ANSES–Ciqual (France) 20028 · per 100 g · carbohydrate per EU label, fibre excluded

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