Fennel

Nutrition per ~85 g · ¾ cup chopped

3.6 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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).

What it feeds primary sources only

Systems

Pathways

Overview

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.

Health benefits 5

Pairs 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

In the kitchen

• Store fennel in the refrigerator's crisper drawer wrapped in damp paper towels for up to 10 days; discard any brown-spotted or mushy sections before use
• Slice fennel thinly (1-2mm) and eat raw in salads to preserve heat-sensitive vitamin C and maximize enzyme activity for digestion
• Roast fennel bulbs at 200°C for 25-30 minutes with olive oil and sea salt to caramelize natural sugars and enhance sweetness, making it palatable for fennel-averse individuals
• Use fennel fronds (the feathery tops) as a fresh herb garnish to capture additional fiber and volatile oils often discarded; 1-2 tablespoons adds minimal calories with concentrated flavor
• Consume fennel with meals containing fat (not as a standalone snack) to optimize vitamin K absorption and provide satiety through fiber while remaining very low-calorie

When to eat it 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

Breaks a fast

Best avoided

• Late evening (within 2 3 hours of bedtime) due to mild diuretic properties that may disrupt sleep with nighttime bathroom visits

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