scored 89/100
Fennel is a low-calorie cruciferous vegetable rich in fiber, potassium, and vitamin K, with a subtle anise-like flavor that supports digestive and cardiovascular health.
3.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Fennel (Foeniculum vulgare) has been cultivated for millennia across Mediterranean and Asian regions, traditionally used both as food and herbal medicine. This versatile vegetable—composed primarily of water and fiber—delivers exceptional nutrient density with only 31 calories per 100g. Its bulb, stalks, and seeds all contain bioactive compounds including anethole and fenchone, which have demonstrated anti-inflammatory and antimicrobial properties in research. The high potassium content (414mg per 100g) supports cardiovascular regulation and blood pressure management, while vitamin K (62.8mcg) is essential for bone mineralization and vascular health—critical factors in longevity. Fennel's soluble fiber promotes healthy gut microbiota composition, potentially enhancing metabolic health and reducing systemic inflammation. The vegetable's low sodium and caloric density make it ideal for weight management, while its documented diuretic properties may support kidney function. Emerging research suggests fennel's phytochemical profile may have estrogenic and antioxidant effects, though human clinical trials remain limited. For aging populations specifically, fennel's combination of bone-supporting nutrients, cardiovascular benefits, and digestive support positions it as a valuable staple in longevity-focused nutrition.
Anethole and fenchone compounds stimulate digestive enzyme secretion and promote smooth muscle relaxation in the GI tract, while soluble fiber (3.1g per 100g) feeds beneficial bacteria and increases stool bulk
High vitamin K content (62.8mcg, ~79% daily value) activates osteocalcin, a protein required for bone mineralization; potassium content reduces urinary calcium loss
Potassium (414mg) acts as a vasodilator and regulates sodium-potassium balance; fiber content helps reduce LDL cholesterol; anti-inflammatory compounds reduce arterial stiffness
Quercetin and kaempferol flavonoids, along with anethole, inhibit pro-inflammatory cytokine production and neutralize free radicals
Phytoestrogens in fennel may modulate estrogen receptor signaling; research suggests potential benefit during menopause, though human evidence is limited
Consuming fennel at lunch or dinner alongside protein and fat sources maximizes nutrient absorption and digestive enzyme stimulation when digestive capacity is highest; the diuretic effect is less disruptive during daytime than evening
Breaks a fast
While fennel is extremely low-calorie (31 kcal/100g), vitamin K absorption is significantly impaired without concurrent dietary fat; consume with meals containing fat sources for optimal bioavailability
Per 100 g of the default form. Bars show how much higher or lower fennel is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Fennel is classified as a vegetable. Fennel is a low-calorie cruciferous vegetable rich in fiber, potassium, and vitamin K, with a subtle anise-like flavor that supports digestive and cardiovascular health.
Fennel scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin K, Vitamin B6, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.6 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, fennel is highest in Vitamin K (~44% DV), Vitamin B6 (~12% DV), Vitamin C (~11% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.6 g of net carbs (6.2 g total minus 2.6 g fiber).
Best in the midday. Consuming fennel at lunch or dinner alongside protein and fat sources maximizes nutrient absorption and digestive enzyme stimulation when digestive capacity is highest; the diuretic effect is less disruptive during daytime than evening
A typical serving is around 85 g (~26 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating fennel alongside several other vegetable sources.
Fennel pairs nicely with: Pair with olive oil because fat-soluble vitamin K (62.8mcg) requires dietary lipids for optimal absorption, and polyphenols are enhanced by lipid co-ingestion; Combine with citrus (lemon, orange) because vitamin C enhances iron bioavailability from fennel while supporting collagen synthesis and antioxidant status; Eat with fatty fish (salmon, mackerel) because omega-3 fatty acids synergize with fennel's anti-inflammatory compounds to reduce systemic inflammation and support cardiovascular function; Pair with leafy greens (spinach, kale) because both are vitamin K-rich, creating a potent combination for bone mineralization and vascular health.
Moderate sodium.
Encyclopedia entries that supply the same signature nutrients fennel contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients fennelcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.