Fennel Bulb Nutrition Facts, Health Benefits, and Calorie Count

An Overview of Fennel Bulb Calories and Nutrition

Fennel is an aromatic and flavorful herb that has become increasingly popular in recent years. With its licorice-like taste and crunchy texture, fennel bulbs can elevate the flavors of many dishes. Beyond its culinary uses, fennel may also offer some health benefits.

When discussing the nutrition of fennel, one of the most common questions is: how many calories are in a fennel bulb? Keep reading to learn more about the calorie, carb, and nutrient content of this vegetable.

Fennel Bulb Macros: Calories, Carbs, Protein, and Fat

One raw fennel bulb (about 87 grams) contains:

• 31 calories
• 7 grams of carbohydrates
• 1 gram of protein
• 0 grams of fat

As you can see, fennel is very low in calories and fat. The majority of the calories in fennel come from carbohydrates. However, the carbs in fennel bulbs are largely fiber, which your body does not digest.

Fennel also contains zero saturated fat and cholesterol. With such low-calorie macronutrient content, fennel can be a great addition to any healthy diet.

Vitamins, Minerals, and Micronutrients

In addition to its macronutrient content, fennel bulbs contain high levels of several important vitamins and minerals:

• Vitamin C: 12% Daily Value
• Folate: 7% DV
• Vitamin B6: 5% DV
• Potassium: 9% DV
• Manganese: 13% DV
• Copper: 4% DV

Fennel bulbs are especially high in vitamin C content. Vitamin C is an antioxidant that helps support a healthy immune system.

They also contain good levels of folate. Folate is essential for DNA and red blood cell health.

Additionally, fennel provides trace minerals like copper and manganese. Copper assists bone formation and heart health, while manganese supports nutrient absorption.

Fiber Content of Fennel Bulbs

Fennel bulbs are an exceptionally good source of dietary fiber, with 3 grams per bulb. Fiber is important for many aspects of health:

• Gut health
• Heart health
• Stable blood sugar levels
• Weight management

Foods high in fiber, like fennel bulbs, also tend to be more filling. This means adding fennel to meals may help satisfy appetite.

Health Benefits of Fennel Bulbs

Beyond providing nutrients and fiber, some research indicates fennel may have medicinal properties. Some of the top purported health benefits include:

1. May Help Regulate Blood Pressure

Research indicates the antioxidants and other compounds found in fennel extract may help protect blood vessel function and lower blood pressure.

A study in rats found fennel oil supplementation reduced blood pressure significantly compared to a control group.

The fiber, potassium, and other nutrients in fennel bulbs may also contribute to these heart-healthy effects.

2. May Reduce Inflammation

Chronic inflammation contributes to many diseases. The anti-inflammatory antioxidants in fennel may help naturally reduce inflammation.

A study showed that fennel bulb extract decreased markers of inflammation and had other protective effects on cells.

3. May Improve Digestive Health

Traditionally, fennel has been used to treat digestive issues like heartburn, gas, bloating, and constipation. The high fiber and antioxidant content of fennel bulbs may be responsible for some of these benefits.

One study in patients with IBS (irritable bowel syndrome) found enteric-coated fennel helped reduce digestive symptoms like abdominal pain.

4. Could Have Antimicrobial Properties

Some of the compounds found in fennel, like anethole, may inhibit the growth of certain bacteria and fungi. More research is needed, but fennel could boost immunity and protect against infection.

5. May Reduce Menopause Symptoms

One study in menopausal women found that fennel may alleviate hot flash symptoms. Researchers noted anethole may influence neurotransmitters like serotonin to produce this effect.

Using Fennel Bulbs in Cooking and Recipes

Given their crunchy texture and licorice-like flavor, fennel bulbs are quite versatile in cooking:

Baking with Fennel

Add thinly sliced fennel bulbs to breads, cookies, and cakes. The fennel will bake down and add moisture and a subtle flavor.

Roasting Fennel

Roasting caramelizes the natural sugars in fennel, producing a delicious side dish. Simply cut bulbs into wedges, toss with oil and seasoning, spread on a baking sheet, and roast at 400F until browned.

Adding to Soups & Stews

The sweet licorice notes of fennel pair especially well with savory, long-cooked dishes. Try adding sliced bulbs and fronds to everything from tomato soup to beef stew.

Fennel Salads & Slaw

Thinly slice or shave fennel bulbs and toss with leafy greens, citrus, avocado, olive oil, nuts, and light dressing. The crunchy texture is fantastic in fresh salads.

Sauted or Grilled

Cut bulbs into thick wedges or planks, coat with oil, and saut over medium-high heat until lightly browned. Fennel also works well on a grill, developing charred bits that accentuate its sweetness.

However you choose to cook fennel, add it toward the end to retain its texture and flavor. Cooking fennel too long can make it mushy.

Storing Fennel Bulbs Properly

To retain optimal freshness and flavor, consider these fennel storage tips:

In the Fridge

Store fresh unwashed bulbs in a loose plastic bag in the crisper drawer of the refrigerator. Fennel will last up to five days refrigerated.

Wrapped Bulb

If you use part of a fennel bulb, wrap the remaining half tightly with plastic wrap before refrigerating. This prevents it from drying out.

Freezing

Diced or shredded fennel can be frozen for later use. To freeze, spread pieces in a single layer on a baking sheet and freeze solid. Then transfer to bags or containers.

Pickling

Soak thinly sliced fennel in a vinegar brine to make quick pickled fennel. Refrigerate pickled fennel for up to one month.

With proper storage, fennel bulbs will retain maximum freshness and can last over a week under refrigeration.

Are Fennel Seeds Also Nutritious?

Like fennel bulbs, fennel seeds offer nutrition benefits:

Fiber & Micronutrients

Fennel seeds also provide fiber, potassium, calcium, iron, and magnesium. Plus, they are an excellent source of vitamin C.

Antioxidant Benefits

Research shows fennel seeds contain antioxidant flavonoids like quercetin and kaempferol. These compounds fight cellular damage from oxidative stress.

Digestive Support

Traditionally, fennel seeds have been used to treat digestive issues. Compounds like anethole and limonene may relax smooth muscle to ease digestive distress.

Overall, fennel seeds offer very similar benefits to the vegetable itself. The seeds make an exceptionally flavorful spice.

In Conclusion

With its crisp texture and unique licorice flavor, fennel is a versatile ingredient to cook with. And packed with fiber, antioxidants, and beneficial plant compounds, fennel bulbs are highly nutritious.

Research also indicates fennel may help lower blood pressure, decrease inflammation, relieve digestive issues, and have antimicrobial effects. At just 30 calories per bulb, fennel makes an exceptional addition to any healthy diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.