Fennel
Categories
| Macros | per 100 g |
|---|---|
| Calories | 326 kcal |
| Protein | 15.7 g |
| Fat | 14.9 g |
| Carbs | 12.5 g |
Fennel seeds are the dried fruit of the fennel plant, used as a spice across Mediterranean, Middle Eastern, South Asian and Scandinavian cuisines — typically in small quantities to flavour breads, sausages, curries and liqueurs. Because they are used by the pinch or teaspoon rather than by the cupful, per-100g figures reflect a concentrated profile: 326 kcal, 15.7 g of protein, 14.9 g of fat, 12.5 g of carbohydrates and a notable 39.8 g of dietary fibre. Fennel seeds are particularly rich in potassium (1,690 mg per 100 g) and calcium (1,196 mg per 100 g), alongside 487 mg of phosphorus. They also provide 21 mg of vitamin C per 100 g. No glycemic index is available for fennel seeds. Compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in fennel seeds?
Fennel seeds contain 326 kcal per 100 g. In practice, a typical serving is around 2 g (roughly one teaspoon), which works out to about 6–7 kcal.
How much calcium is in fennel seeds?
Fennel seeds contain 1,196 mg of calcium per 100 g, which is exceptionally high on a weight-for-weight basis. Given that a teaspoon weighs around 2 g, a single serving contributes roughly 24 mg of calcium.
Are fennel seeds keto-friendly?
Yes, fennel seeds are listed as keto-compatible. With only 12.5 g of carbohydrates per 100 g and typical serving sizes of just 1–2 g, they add negligible net carbs to a meal.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 326 kcal |
| Protein | 15.7 g |
| Fat | 14.9 g |
| Carbs | 12.5 g |
| Sugars | 3.3 g |
| Fiber | 39.8 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.48 g |
| Monounsaturated | 9.9 g |
| Polyunsaturated | 1.7 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.21 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 1196 mg |
| Iron | 18.5 mg |
| Magnesium | 385 mg |
| Phosphorus | 487 mg |
| Potassium | 1690 mg |
| Sodium | 88.0 mg |
| Zinc | 3.7 mg |
| Copper | 1.1 mg |
| Manganese | 6.5 mg |
| Selenium | 0.70 mcg |
| Iodine | 3.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 8.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 21.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.20 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.41 mg |
| Riboflavin (B2) | 0.35 mg |
| Niacin (B3) | 6.0 mg |
| Pantothenic acid (B5) | 0.22 mg |
| Vitamin B6 | 0.47 mg |
| Folate (B9) | 19.6 mcg |
| Vitamin B12 | 0 mcg |
