Fennel
A crisp, anise-flavored vegetable whose seeds and bulb have both been traditionally used to ease digestive discomfort.
Gut Health
Detox
Heart Health
Fennel contains fiber, vitamin C, and unique phytonutrients. It supports digestion and has anti-inflammatory benefits. Eat raw in salads or roasted for a sweet, aniseed flavor.
Fennel
Per
1 cup, sliced, raw (87g)
Calories
27
Vitamin K
NA
Vitamin A
1%
Vitamin C
12%
Vitamin B12
0%
Vitamin D
0%
Iron
4%
Magnesium
4%
Potassium
8%
Calcium
3%
Fiber
2.7g
Nutrition Highlights
Fiber, vitamin C, potassium, anethole
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Eat the bulb raw in salads for crunch and vitamin C, or roast it to mellow the anise flavor and bring out natural sweetness.
Absorption Boost
Citrus — a classic Mediterranean pairing that also adds vitamin C
Olive oil — helps round out a simple raw fennel salad
Use Caution If
You have an estrogen-sensitive condition — fennel contains mild plant estrogens (anethole-related compounds); discuss higher intakes with a doctor
You're allergic to celery or carrots — fennel is in the same plant family and can cross-react
Storage
Refrigerate in a loose bag in the crisper drawer; use within about a week.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort and bloating
Energy levels
Objective
(Quarterly)
Fasting blood glucose
Lipid panel