Spices, fennel seed
* 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 | 21 MG | 23% | |
| Thiamin | 0.4 MG | 34% | |
| Riboflavin | 0.4 MG | 27% | |
| Niacin | 6.1 MG | 38% | |
| Vitamin B-6 | 0.5 MG | 28% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 7 UG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 1,196 MG | 92% | |
| Iron, Fe | 18.5 MG | 103% | |
| Magnesium, Mg | 385 MG | 92% | |
| Phosphorus, P | 487 MG | 39% | |
| Potassium, K | 1,694 MG | 36% | |
| Sodium, Na | 88 MG | 4% | |
| Zinc, Zn | 3.7 MG | 34% | |
| Copper, Cu | 1.1 MG | 119% | |
| Manganese, Mn | 6.5 MG | 284% |
Nutrition Highlights
- Good source of protein with 15.8g per 100g.
- High in dietary fiber (39.8g per 100g), supporting digestive health.
- Rich source of Calcium, Ca (92% of Daily Value per 100g).
- Rich source of Iron, Fe (103% of Daily Value per 100g).
- Rich source of Magnesium, Mg (92% of Daily Value per 100g).
- Good source of Phosphorus, P (39% DV).
About Spices, fennel seed
These aromatic seeds come from the fennel plant, a flowering herb in the carrot family. With a sweet, licorice-like flavor, they're a popular ingredient in both culinary and medicinal traditions around the world. Fennel seeds are small, oblong, and slightly curved, often used whole or ground to enhance the taste of savory dishes, baked goods, and teas.
Nutritionally, they are remarkably dense in certain beneficial compounds. They provide a high amount of dietary fiber, which supports digestive health and regularity. They also contain notable levels of protein and healthy fats, along with essential minerals such as calcium, iron, magnesium, and potassium. Their antioxidant content, including flavonoids and phenolic compounds, contributes to their reputation for anti-inflammatory and digestive-soothing properties. These qualities make them a valuable addition to a balanced diet, particularly for those looking to support gut health naturally.
In the kitchen, fennel seeds are versatile. They're commonly used in spice blends like Indian panch phoron or Chinese five-spice, added to sausages and cured meats for their distinctive flavor, or brewed into a calming tea after meals. In Mediterranean and Middle Eastern cuisines, they often appear in bread, stews, and vegetable dishes. Whether toasted to intensify their aroma or used raw, they bring both depth of flavor and a subtle sweetness to recipes.
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