Fennel: Nutritional Value, Health Benefits, And Recipes



Published on: 21-Dec-2022


10 min read


Updated on : 02-Dec-2023




Amrita Sandhu


Fennel: Nutritional Value, Health Benefits, And Recipes

Fennel: Nutritional Value, Health Benefits, And Recipes

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Did you know that all parts of the fennel plant are aromatic and used to flavour food? 

Fennel is a perennial plant from the carrot family cultivated for its delicious seeds, stalks, and leaves. Fennel, which is native to southern Europe and Asia Minor, is planted all over the world in temperate climates and is regarded as an invasive species in Australia and some portions of the United States. 

The Florence fennel stem base resembles a bulb, and the blanched shoots are consumed as vegetables. The seeds and extracted oil have an aroma and flavour reminiscent of anise and are used to flavour meals such as pastries, sweet pickles, liqueurs, sweets, and fish. Fennel works perfectly with detox and weight loss related diets.

Table Of Contents

1. Nutritional Value Of Fennel

2. Health Benefits Of Fennel

3. Fennel Recipes

4. The Final Say


Nutritional Value Of Fennel

Per 80gm serving of fennel has

  • Energy - 10 kcal/40 kJ
  • Protein - 0.7g 
  • Fat - 0.2g 
  • Carbohydrates - 1.4g 
  • Fibre - 2.6g 
  • Potassium - 352mg
  • Folate - 34mcg 
  • Carotene - 112mcg 

5 Health Benefits Of Fennel

1. Good For Heart Health

Fennel is a plant high in fibre and contains minerals that are excellent for the heart, such as potassium and folate. The studies shows that a diet high in such vegetables decreases blood pressure and may aid in cholesterol management.

2. Anti-inflammatory Properties

Fennel is a vegetable that is high in antioxidant including vitamin C and plant flavonoids, like quercetin, which may help alleviate inflammation. It has been found that consuming many foods high in these protective polyphenols reduces the chance of developing several chronic diseases.

3. Improves Skin Health

Fennel contains beta-carotene, which the body converts to vitamin A, and vitamin C, necessary for synthesising collagen and tissue healing. Both of these nutrients are crucial for maintaining the integrity of the mucous membranes that cover vital organs like the respiratory system and the skin.

4. Aids Weight Management

Fennel is a beneficial ingredient for a weight management strategy because it is low in calories but high in flavour. In addition, fennel's low glycaemic index (GI) and high fibre content may help meals control blood sugar release.

5. Helps Relieve Symptoms Of Anaemia

The production of healthy red blood cells depends on folate, found in abundance in fennel. Therefore, increasing your consumption of foods high in folate may help your anaemia symptoms. Folate is a a crucial component to include in your diet when pregnant.

Fennel Recipes

1. Fennel And Celery Salad

This easy salad is a light and crunchy addition to any mealtime.


  • Fennel bulbs - 1 large or 2 small
  • Celery stalks - 6 nos
  • Fruity extra-virgin olive oil - 3-4 tbsp
  • Lemon juice - 2 tbsp

Preparation Method

1. Cut the fennel bulbs lengthwise into thin slices (a mandolin makes this easier). 

2. Prepare matchstick-thin celery stalks. 

3. On a big platter or plate, mix the fennel and celery with the fruity extra virgin olive oil and lemon juice. 

4. Season to taste.

5. Scatter the celery leaves and fennel fronds on top and serve.

2. Spiced Fennel And Cabbage


  • Cabbage, thinly sliced -1 head
  • Fennel, trimmed edges and thinly sliced - 2 bulbs 
  • Cumin seeds -1 tsp
  • Onion, sliced - 1 large
  • Ginger, crushed - 1 inch
  • Ground Cumin -1 tsp
  • Ground Coriander -2 tsp
  • Red chilli powder -1/2 tsp
  • Garam masala -1 tsp
  • Green chilli -2 (optional)
  • Tomato paste -1-2 tsp
  • Salt - to taste
  • Oil - 3 tbsp

Preparation Method

1. Add the cumin seeds to hot oil in a skillet or wok and heated until they begin to crackle.

2. Add the onion and cook for two minutes.

3. Continue cooking after adding the ginger.

4. dd the tomato paste, then the spices, and simmer for 2 minutes or until everything is fragrant.

5. If it sticks to your pan, add a tablespoon of water.

6. Fry for another 5–6 minutes till the oil begins to separate from the sides,.

7. Add salt and both the cabbage and fennel.

8. Mix well.

9. Cook with the lid on, stirring every few minutes, until the it is evenly cooked.

The Final Say

All parts of fennel are edible and have a beautiful flavour. Fennel can be used in savoury and sweet foods and adds a unique, pleasant aroma. It has numerous health benefits. It aids in detoxing the body and helps manage weight while helping the body maintain good heart health and improving skin health. Add it to your cart. It is an easy addition to your diet.


1. Is consuming fennel safe for everyone?

Most people can safely consume whole fennel as a nutritious, well-balanced diet. But people with celery and carrot allergies are also likely to be allergic to fennel. Consult your doctor or dietitian in this case.

2. What does fennel taste like?

Fennel can have a very faint anise or liquorice flavour that can be intensified or sweetened. Fennel gets quite delicious when diced and sautéed with onions as one of the first steps when cooking a soup or stew.

3. Is fennel good for the stomach?

It is typical to consume a small amount of fennel after a meal to promote digestion and reduce gas in many cultures worldwide. Fennel has been demonstrated to aid in digestion by lowering gut inflammation and gas-causing germs.

4. Can fennel help with de-stressing and relaxation?

You might feel better prepared for bed after drinking fennel seeds in tea or warm water since it can relax your muscles, particularly your digestive muscles. In addition, fennel was recommended as a treatment for insomnia in traditional medicine.

5. How to consume fennel for weight loss?

A glass of water should be filled with a handful of fennel seeds. Drink it in the morning after letting it rest all night. It facilitates the body's absorption of vitamins and minerals, which aids in weight loss.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 

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