Know what’s on your plate
Fennel bulb
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 31 kcal —
- Protein 1.2 g 2%
- Carbohydrate 4.2 g 2%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 0%
- Fibre 3.1 g 11%
- Sugars 3.9 g —
- Sodium 52 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 48 µg 5%
- Vitamin C 12 mg 13%
- Vitamin D 0 µg 0%
- Vitamin E 0.58 mg 4%
- Vitamin K 62.8 µg 52%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.64 mg 4%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 27 µg 7%
- Vitamin B12 0 µg 0%
- Choline 13.2 mg 2%
Minerals
- Calcium 49 mg 4%
- Iron 0.73 mg 4%
- Magnesium 17 mg 4%
- Phosphorus 50 mg 4%
- Potassium 414 mg 9%
- Zinc 0.2 mg 2%
- Copper 0.07 mg 7%
- Manganese 0.19 mg 8%
- Selenium 0.7 µg 1%
- Iodine 0.5 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 31 | 1.2 g | 4.2 g | 0.2 g |
| 1 × cup, sliced | 87 g | 27 | 1.1 g | 3.7 g | 0.2 g |
| 1 × bulb | 234 g | 73 | 2.9 g | 9.8 g | 0.5 g |
| 2 × cup, sliced | 174 g | 54 | 2.2 g | 7.3 g | 0.3 g |
| ½ × cup, sliced | 43.5 g | 13 | 0.5 g | 1.8 g | 0.1 g |
| 3 × cup, sliced | 261 g | 81 | 3.2 g | 11 g | 0.5 g |
| 4 × cup, sliced | 348 g | 108 | 4.3 g | 15 g | 0.7 g |
Similar foods
- Fennelraw15 kcal / 100 g
- Florence fennelraw27 kcal / 100 g
- Roman fennelsweet fennel, raw33 kcal / 100 g
- Fennel seed345 kcal / 100 g
- Onionraw40 kcal / 100 g
- Hinojo14 kcal / 100 g
- Sea fennel seaweedsea fennel, fresh, raw39 kcal / 100 g
- Celeriacraw42 kcal / 100 g
- Sweet onionsweet, raw32 kcal / 100 g
- Spring onionraw26 kcal / 100 g
Questions about Fennel bulb
How do you prepare a fennel bulb for cooking?
Trim off the stalks and root end, then peel away any bruised outer layer. Cut the bulb in half lengthways and remove the firm triangular core if you want the slices to soften evenly; save the fronds for garnish.
How do you roast fennel bulb?
Cut it into wedges, toss with oil and salt, and roast at 200 °C for about 25–35 minutes, turning once, until browned and tender. Keep a little of the root end attached so the wedges hold together.
Can you eat fennel bulb raw in a salad?
Yes. Slice it very thinly across the bulb and toss with lemon juice soon after cutting to keep it crisp and bright; it works especially well with orange, olives or shaved Parmesan.
How should you store fennel bulb?
Keep the unwashed bulb in a loosely closed bag in the fridge, and use it within about a week for the best crunch. Store the feathery fronds separately and use them sooner, as they wilt faster.
What goes well with fennel bulb?
Its gentle anise flavour pairs particularly well with citrus, tomatoes, fish, pork and Parmesan. Add raw slices to an orange salad, or cook the bulb slowly with onion as a base for fish soup.
What can you use instead of fennel bulb?
For a similar crisp bite in salads, use celery; for a cooked dish, use onion or leek, though neither has fennel’s anise note. Add a little fennel seed if you want to bring that flavour back.
What is the difference between fennel bulb and fennel seed?
The bulb is the crunchy, layered base of the plant, eaten as a vegetable; fennel seeds are the dried fruits, used as a strongly flavoured spice. They are not interchangeable in equal amounts: seeds have a much more concentrated anise taste.
Can you use the green fronds on a fennel bulb?
Yes: chop the delicate fronds and scatter them over salads, roast vegetables, fish or soup just before serving. They taste lightly of anise and are best treated like a fresh herb rather than cooked for a long time.
Source: USDA FoodData Central 169385 · per 100 g · carbohydrate per EU label, fibre excluded
