Fennel Bulb (Raw)
Fennel, a versatile and aromatic vegetable, is enjoyed raw for its crisp texture and subtly sweet flavor. Known for its mild licorice-like taste, fennel can be used in salads, slaws, or as a garnish, adding both texture and freshness to dishes. It’s an excellent source of dietary fiber, essential vitamins, and minerals, making it a nutrient-dense addition to any meal.
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 31 kcal |
| Protein | 1.24 g |
| Fat | 0.2 g |
| Saturated Fat | 0.09 g |
| Carbohydrates | 7.3 g |
| Fiber | 3.1 g |
| Sugar | 3.93 g |
| Calcium | 49 mg |
| Iron | 0.73 mg |
| Magnesium | 17 mg |
| Phosphorus | 50 mg |
| Potassium | 414 mg |
| Sodium | 52 mg |
| Zinc | 0.2 mg |
| Copper | 0.066 mg |
| Manganese | 0.191 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 12 mg |
| Thiamine (Vitamin B1) | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.032 mg |
| Niacin (Vitamin B3) | 0.64 mg |
| Vitamin B6 | 0.047 mg |
| Folate | 27 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 48 mcg |
| Vitamin E | 0.58 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Fennel is naturally free from common allergens, making it suitable for individuals with allergies to nuts, dairy, and gluten. However, as with any food, it is recommended to check for individual sensitivities, particularly in cases of fennel-related allergies, although these are rare.
Dietary Preferences:
Fennel bulbs are inherently plant-based and suitable for a wide range of dietary preferences:
- Vegan & Vegetarian: Fennel is a plant-based ingredient, perfect for both vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, fennel is safe for those with celiac disease or gluten sensitivities.
- Low Calorie: At just 31 kcal per 100g, fennel is a great option for those following a low-calorie or weight-conscious eating plan.
- Low Carb: With only 7.3g of carbohydrates per 100g, fennel is a good choice for low-carb diets.
- High Fiber: Fennel provides 3.1g of dietary fiber per 100g, aiding digestive health and promoting a feeling of fullness.
Nutritional Benefits:
- Rich in Potassium: With 414 mg of potassium per 100g, fennel helps maintain proper heart and muscle function, as well as regulate fluid balance in the body.
- Vitamin C: At 12 mg per 100g, fennel contributes to immune support and skin health by providing a good amount of vitamin C, an antioxidant.
- Fiber Content: Fennel is an excellent source of dietary fiber, which aids in digestion and promotes gut health, as well as helping to regulate blood sugar levels.
- Rich in Vitamins and Minerals: Fennel also contains essential micronutrients like calcium, iron, magnesium, and phosphorus, all contributing to bone health, oxygen transport, and cellular function.
- Low in Fat: With only 0.2 grams of fat per 100g, fennel is a heart-healthy choice, making it an ideal addition to low-fat or heart-conscious diets.
Culinary Tips:
Fennel’s crunchy texture and anise-like flavor make it an exciting addition to a wide variety of dishes. When using raw fennel, slice it thinly and add it to salads for a refreshing bite or use it as a garnish for soups and roasted dishes. It pairs well with citrus, olive oil, and fresh herbs like parsley or dill. Its sweet and aromatic flavor also complements seafood dishes, as well as roasted vegetables.
To preserve its crisp texture and maximize its nutrients, try using fennel raw or lightly cooked in stir-fries or sautéed dishes. If cooking fennel, it’s important not to overcook it, as it can become overly soft and lose its refreshing crunch.
Conclusion:
Fennel is not only a flavorful addition to your dishes but also a powerhouse of nutrition. With its high fiber, low calorie, and rich vitamin profile, fennel makes an excellent choice for anyone looking to enhance their meals with both taste and health benefits. Whether enjoyed raw or cooked, fennel is a versatile ingredient that fits well into a variety of diets and can help you boost your overall well-being.
