scored 94/100
Also known as saunf, foeniculum vulgare
Fennel seed is the sweet, anethole-rich fruit of Foeniculum vulgare, one of the most calcium- and fiber-dense spices and a classic carminative digestive aid chewed across South Asia as an after-meal mukhwas.
0.2 g net carbs after fiber.
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 94.
Fennel seed (Foeniculum vulgare) is the dried, ridged greenish-brown fruit of an aromatic perennial in the carrot family (Apiaceae). Its sweet, warm, licorice-like flavor comes from anethole, balanced by the slightly camphoraceous monoterpene fenchone. Fennel seed is among the most mineral-dense culinary spices, supplying about 1196mg of calcium, 385mg of magnesium, 6.5mg of manganese, and 1694mg of potassium per 100g, along with an exceptional 39.8g of fiber and 15.8g of protein. Used from Mediterranean to Indian kitchens, it is also the defining digestive seed of South Asia, where sugar-coated fennel (mukhwas) is chewed after meals to freshen breath and ease digestion. Its anethole-rich oil relaxes gastrointestinal smooth muscle, the basis for clinical use in infant colic and dysmenorrhea, while mild phytoestrogenic activity underlies traditional lactation support. For longevity-focused eating, fennel is a low-calorie flavor enhancer carrying concentrated calcium, fiber, and antioxidant volatile oils. Toasting the seeds rounds their sweetness and mobilizes the fat-soluble aromatics that deliver their effects.
Anethole relaxes gastrointestinal smooth muscle as a carminative and antispasmodic, reducing gas retention and spasm
Antispasmodic and mild estrogenic actions of fennel oil reduce smooth-muscle spasm; clinical trials support fennel for colic and dysmenorrhea
Very high calcium (1196mg) and manganese (6.5mg) per 100g supply cofactors and minerals for bone matrix formation
Nearly 40g of fiber per 100g supports gut motility and may modulate post-meal blood sugar and appetite
Fennel's carminative effect and traditional mukhwas use make it most beneficial chewed or brewed after eating to support digestion.
Fasting-compatible
Eaten in small amounts it adds negligible calories; fennel tea is fasting-compatible.
Per 100 g of the default form. Bars show how much higher or lower fennel seed is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Fennel Seed is classified as a herbs & spices. Fennel seed is the sweet, anethole-rich fruit of Foeniculum vulgare, one of the most calcium- and fiber-dense spices and a classic carminative digestive aid chewed across South Asia as an after-meal mukhwas.
Fennel Seed scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Copper, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Not really. A 2 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.2 g of net carbs (1 g total minus 0.8 g fiber).
Best in the after meals. Fennel's carminative effect and traditional mukhwas use make it most beneficial chewed or brewed after eating to support digestion.
A typical serving is around 2 g (~7 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 seed alongside several other herbs & spices sources.
Fennel Seed pairs nicely with: Pair with olive oil or other fats because fennel's anethole and antioxidant oils are fat-soluble and absorb better with dietary fat; Combine with cumin and coriander because these Apiaceae and seed spices share complementary digestive and aromatic profiles; Use with pork, sausage, and fatty fish because the carminative oils aid digestion of rich proteins; Add to tomato dishes because fennel's volatile oils complement and lift the acidity and lycopene of tomatoes.
Encyclopedia entries that supply the same signature nutrients fennel seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients fennel seedcontributes 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.