From bulbs to foliage, fennel is a low-calorie vegetable with an anise-like flavor. Mix slivers of fennel bulb into salads, or roast sliced stalks with lean meats and vegetables. Use fennel's fragrant leaves as an herb in soups or stews.
Calories
Although all parts of the fennel plant are edible, its leaves and seeds are often used for flavoring or in home remedies. One cup of sliced raw fennel bulb has only 27 calories along with 3 g of fiber. If you're trying to lose weight, the fiber in this serving will help fill you up without compromising your caloric goals.
Nutritional Value
For 27 calories, a cup of sliced fennel offers 360 mg of potassium, 10 mg of vitamin C and 23 mcg of folate. Vitamin C boosts your immune system and helps protect against cancer, while potassium and folate promote a healthy cardiovascular system.
Serving Suggestions
To keep fennel low in calories, braise or grill thin slices in olive or canola oil, or add raw slivers to salads and sandwiches. Bake segments of fennel bulb with chicken or fish for a flavorful main dish that's high in fiber and protein.
References
- USDA National Nutrient Database: Fennel, Bulb, Raw, 1 Cup Sliced
- FoodReference.com: Food Reference Kitchen Tips: Cooking Tips - Fennel
- National Institutes of Health: Office of Dietary Supplements: Fact Sheet: Vitamin C
- Linus Pauling Institute: Micronutrient Information Center: Potassium
- National Institutes of Health: Office of Dietary Supplements: Fact Sheet: Folate
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