Fennel: Calories, Nutrition Facts, and Health Benefits (2026)

Fennel contains 27 calories per 1 cup sliced (87 g), providing 1.1 g protein, 6.4 g carbs, 2.7 g fiber, and 10.4 mg vitamin C, which is 12% of the daily value. It also offers 360 mg potassium and 23 mcg folate, making it a nutritious choice.

This page explores the nutritional profile of fennel, focusing on its benefits per serving size. We will discuss its calories, macronutrients, and health advantages, along with its impact on blood sugar levels.

Fennel Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the detailed composition of fennel per 1 cup sliced (87 g) and per 100 g.

Values are for 1 cup sliced (87 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	27	31	1%
Protein	1.1 g	1.2 g	2%
Carbohydrates	6.4 g	7.3 g	2%
Fiber	2.7 g	3.1 g	10%
Sugar	3.4 g	3.9 g	-
Fat	0.2 g	0.2 g	0%
Vitamin C	10.4 mg	12.0 mg	12%
Potassium	360 mg	414 mg	8%
Folate	23 mcg	27 mcg	6%
Calcium	43 mg	49 mg	3%

About 81% of fennel calories come from carbohydrates, 14% from protein and 5% from fat.

Fennel by Health Goal

The by-goal ratings section evaluates fennel's suitability for various dietary objectives, highlighting its strengths.

Goal	Rating	Why
Weight loss	Excellent	27 calories per serving with 2.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 10.4 mg vitamin C (12% DV)
Digestion	Good	2.7 g fiber per serving supports regularity
Heart health	Good	Potassium (360 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source

Fennel and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Fennel has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Fennel Compares to Other Vegetables

In the comparison table, fennel is analyzed alongside other vegetables to illustrate its nutritional standing.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Fennel	31	3.9	3.1	12.0
Celery	16	1.3	1.6	3.1
Onion	40	4.2	1.7	7.4
Leek	61	3.9	1.8	12.0

Fennel Myths, Checked

Fennel tastes like licorice however you cook it , Misleading. The anise flavor mellows and sweetens considerably when cooked.

Only the fennel bulb is edible , False. The stalks and fronds are edible too, used like herbs.

How to Track Fennel

Vegetable portions and cooking method both change the numbers, so the same fennel can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log fennel accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of fennel?

One cup of sliced fennel (87 g) contains 27 calories, making it a low-calorie vegetable option for various diets.

Is fennel good for weight loss?

Fennel can be beneficial for weight loss due to its low calorie content and high fiber, which aids in satiety.

Can people with diabetes eat fennel?

Fennel has a low glycemic index of about 15, making it suitable for people with diabetes when consumed in moderation.

How much vitamin C is in fennel?

Fennel provides 10.4 mg of vitamin C per cup, which is 12% of the daily value, contributing to overall health.

Is fennel high in sugar?

Fennel contains 3.4 g of sugar per cup, which is relatively low compared to many other vegetables.

Can you eat the whole fennel bulb?

Yes, you can eat the whole fennel bulb, including the fronds and stalks, which are all edible and nutritious.

Key Takeaways

• Fennel has 27 calories per 1 cup sliced (87 g).
• It provides 2.7 g of fiber per serving.
• Fennel contains 10.4 mg of vitamin C, which is 12% of the daily value.
• The glycemic index of fennel is about 15.
• Fennel offers 360 mg of potassium per cup.
• It contains 3.4 g of sugar, making it a low-sugar vegetable.