Fennel · Foeniculum vulgare
Spices, fennel seed
Nutrition facts per 100 g · edible portion
Herbs And Spices2 forms & preparations
Dietary labels are inferred automatically from Spices, fennel seed's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 47/100
How many beneficial nutrients Spices, fennel seed delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Spices, fennel seed come from — the split across carbs, fat & protein.
51% from carbs
-
Carbs 51%52.3 g per serving
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Fat 33%14.9 g per serving
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Protein 16%15.8 g per serving
What Spices, fennel seed is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 52.3 g | |
| Dietary Fiber | 39.8 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 14.9 g | |
| Saturated Fat | 0.5 g | |
| Monounsaturated Fat | 9.9 g | — |
| Polyunsaturated Fat | 1.7 g | — |
| Omega-6 Fatty Acids | 1,690.0 mg | — |
| Palmitic Acid | 480.0 mg | — |
| Oleic Acid | 9,910.0 mg | — |
| Linoleic Acid | 1,690.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 15.8 g | |
| Histidine | 331.0 mg | — |
| Isoleucine | 695.0 mg | — |
| Leucine | 996.0 mg | — |
| Lysine | 758.0 mg | — |
| Methionine | 301.0 mg | — |
| Phenylalanine | 647.0 mg | — |
| Threonine | 602.0 mg | — |
| Tryptophan | 253.0 mg | — |
| Valine | 915.0 mg | — |
| Alanine | 789.0 mg | — |
| Arginine | 680.0 mg | — |
| Aspartic Acid | 1,833.0 mg | — |
| Cystine | 222.0 mg | — |
| Glutamic Acid | 2,956.0 mg | — |
| Glycine | 1,107.0 mg | — |
| Proline | 900.0 mg | — |
| Serine | 900.0 mg | — |
| Tyrosine | 410.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | |
| Vitamin C | 21.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.4 mg | |
| Niacin (B3) | 6.1 mg | |
| Vitamin B6 | 0.5 mg | |
| Folate (B9) | ~ | — |
| Vitamin B12 | 0.0 mcg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 1,196.0 mg | |
| Iron | 18.5 mg | |
| Magnesium | 385.0 mg | |
| Phosphorus | 487.0 mg | |
| Potassium | 1,694.0 mg | |
| Sodium | 88.0 mg | |
| Zinc | 3.7 mg | |
| Copper | 1.1 mg | |
| Manganese | 6.5 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 66.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 8.2 g | — |
About Spices, fennel seed
Fennel is a crisp, aromatic vegetable and herb with a pale green bulb, feathery fronds, and a sweet flavor reminiscent of licorice or anise that mellows and turns nutty when cooked. The bulb type grown as a vegetable is called Florence fennel, while wild and herb fennel are prized mostly for their fronds and seeds. Every part is useful: the bulb is shaved paper-thin and raw into salads or roasted and braised until meltingly tender, the stalks flavor stocks and grill fires, the wispy fronds work like a delicate herb, and the dried seeds are a warm spice in baking, Italian sausage, and Indian cooking, where they are also chewed as a breath-freshening digestif.
Native to the Mediterranean, fennel is low in calories and provides fiber, vitamin C, and potassium. It pairs beautifully with fish, citrus, and pork, and shaving the bulb thin tames its anise punch for a refreshing crunch. Choose firm, white bulbs with bright green fronds and no browning, and store fennel in the refrigerator, using the fronds quickly before they wilt.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Spices, fennel seed?
There are 345 calories in 100 g of Spices, fennel seed, or about 20 calories in 1 tbsp, whole (6 g).
How much protein is in Spices, fennel seed?
Spices, fennel seed contains 15.8 g of protein per 100 g.
How many carbs are in Spices, fennel seed?
Spices, fennel seed has 52.3 g of carbohydrates per 100 g.
How much fat is in Spices, fennel seed?
Spices, fennel seed provides 14.9 g of total fat per 100 g.
What is Spices, fennel seed a good source of?
Spices, fennel seed is an excellent source of Manganese (284% DV), Dietary Fiber (142% DV), Copper (119% DV), Iron (103% DV), Calcium (92% DV) and Magnesium (92% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related herbs and spices
Quinoa, uncooked
Seeds, flaxseed
Seeds, sunflower seed kernels, toasted, with salt added
Teff, cooked
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
Purslane, raw
Seeds, chia seeds, dried
Compare Spices, fennel seed with…
- Spices, fennel seed vs Quinoa, uncooked
- Spices, fennel seed vs Seeds, flaxseed
- Spices, fennel seed vs Seeds, sunflower seed kernels, toasted, with salt added
- Spices, fennel seed vs Teff, cooked
- Spices, fennel seed vs Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
- Spices, fennel seed vs Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)