Know what’s on your plate
Fennel seed
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 345 kcal —
- Protein 16 g 32%
- Carbohydrate 12 g 5%
- Fat 15 g 19%
- Saturated fat 0.5 g 2%
- Fibre 40 g 142%
- Sodium 88 mg 4%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 21 mg 23%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.41 mg 34%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 6.1 mg 38%
- Vitamin B6 0.47 mg 28%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 1196 mg 92%
- Iron 18.5 mg 103%
- Magnesium 385 mg 92%
- Phosphorus 487 mg 39%
- Potassium 1694 mg 36%
- Zinc 3.7 mg 34%
- Copper 1.1 mg 119%
- Manganese 6.5 mg 284%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 345 | 16 g | 13 g | 15 g |
| 1 × tsp, whole | 2 g | 7 | 0.3 g | 0.2 g | 0.3 g |
| 1 × tbsp, whole | 5.8 g | 20 | 0.9 g | 0.7 g | 0.9 g |
| 2 × tsp, whole | 4 g | 14 | 0.6 g | 0.5 g | 0.6 g |
| ½ × tsp, whole | 1 g | 3 | 0.2 g | 0.1 g | 0.1 g |
| 3 × tsp, whole | 6 g | 21 | 0.9 g | 0.7 g | 0.9 g |
| 4 × tsp, whole | 8 g | 28 | 1.3 g | 1 g | 1.2 g |
Similar foods
Questions about Fennel seed
How do you toast fennel seeds?
Warm them in a dry frying pan over medium heat for about 1–2 minutes, shaking the pan, until fragrant and a shade darker. Tip them out straight away so the residual heat does not burn them.
Should you grind fennel seeds before cooking?
Crush or grind them just before use when you want their flavour spread through a dish, such as a curry rub or bread dough. Leave them whole for texture in roasted vegetables, pickles or a slow-cooked sauce.
What dishes go well with fennel seeds?
They are a classic seasoning for Italian sausages and bring a sweet, aromatic note to tomato sauces, Indian curries and spice blends. Try them with pork, fish, lentils or roasted carrots.
How should you store fennel seeds?
Keep them in an airtight jar in a cool, dark cupboard, away from the cooker and direct sunlight. Whole seeds retain their aroma longer than ground fennel, so grind only what you need.
Can you use anise seeds instead of fennel seeds?
Yes, especially in baking, spice mixes and infusions: both have a sweet, liquorice-like flavour. Anise seeds have more carbohydrate (35.4 g per 100 g versus 12 g in fennel seeds), so use them for flavour rather than expecting an exact match in a recipe.
Are fennel seeds the same as fennel?
No. Fennel seeds are the small, dried fruits of the fennel plant, while fennel usually means the fresh, crisp bulb and stalks. The seeds taste more concentrated and sweetly aromatic.
How much fennel seed should you add to a dish?
Start with a teaspoon of whole seeds for a dish serving several people, then crush them if you want the flavour to spread more evenly. A teaspoon is about 2 g.
Can you make tea with fennel seeds?
Lightly crush a teaspoon of seeds, pour over about 250 ml of freshly boiled water, and steep for 5–10 minutes before straining. Crushing first releases more of their sweet, aromatic flavour.
Source: USDA FoodData Central 171323 · per 100 g · carbohydrate per EU label, fibre excluded
