Food guide

Fennel Seeds

Liquorice-scented seeds used after meals in South Asia and in Italian sausage.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of fennel seeds for fair comparison. Typical serving: 3 g — 10 kcal per 3 g serving.

Nutrition information for Fennel Seeds
Nutrient	Per 100 g	Per serving (3 g)	Per 100 kcal
Energy	333 kcal	10 kcal	100 kcal
Protein	16.7 g	0.5 g	5 g
Carbohydrate	53.3 g	1.6 g	16 g
Fat	13.3 g	0.4 g	4 g
Fibre	40 g	1.2 g	12 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of fennel seeds, with a typical serving and FDA Daily Value for adults.

Micronutrients for Fennel Seeds
Nutrient	Per 100 g	Per serving (3 g)	% DV
Vitamins
Vitamin A	7 µg	0.21 µg	<1%
Vitamin C	21 mg	0.63 mg	23%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.41 mg	0.012 mg	34%
Riboflavin	0.35 mg	0.01 mg	27%
Niacin	6.1 mg	0.18 mg	38%
Vitamin B6	0.47 mg	0.014 mg	28%
Vitamin B12	0 µg	0 µg	0%
Minerals
Calcium	1196 mg	35.9 mg	92%
Iron	18.5 mg	0.56 mg	103%
Magnesium	385 mg	11.6 mg	92%
Phosphorus	487 mg	14.6 mg	39%
Potassium	1694 mg	50.8 mg	36%
Sodium	88 mg	2.6 mg	4%
Zinc	3.7 mg	0.11 mg	34%
Copper	1.1 mg	0.033 mg	122%
Manganese	6.5 mg	0.2 mg	283%

Source: USDA FoodData Central — Spices, fennel seed

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat fennel seeds?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Liquorice-scented seeds used after meals in South Asia and in Italian sausage.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Pork, Sausage, Tomato.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.