Fennel, bulb, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 12 MG | 13% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.0 MG | 3% | |
| Folate, total | 27 UG | 7% | |
| Choline, total | 13.2 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 48 UG | 5% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 62.8 UG | 52% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 49 MG | 4% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 17 MG | 4% | |
| Phosphorus, P | 50 MG | 4% | |
| Potassium, K | 414 MG | 9% | |
| Sodium, Na | 52 MG | 2% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (31 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (3.1g per 100g).
- Rich source of Vitamin K (phylloquinone) (52% of Daily Value per 100g).
About Fennel, bulb, raw
This vegetable, with its crisp texture and subtle anise-like flavor, is a versatile addition to many dishes. It's low in calories and contains a good amount of dietary fiber, which supports healthy digestion. It also provides a modest amount of vitamin C, potassium, and small amounts of folate and manganese. The combination of fiber and water content can help with satiety, making it a useful ingredient for those aiming to manage their weight without sacrificing flavor or variety in their meals.
In the kitchen, it's commonly sliced thin and eaten raw in salads for a refreshing crunch, or roasted to bring out a sweeter, milder taste. It can also be sautéed, braised, or added to soups and stews, where it softens and melds with other ingredients. The entire plant is edible—bulb, stalks, and fronds—so nothing goes to waste. Its unique flavor pairs well with citrus, seafood, and mild cheeses, making it a favorite in Mediterranean and modern health-conscious cooking.
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