Nutritional Breakdown Of Fennel

Fennel, a bulbing vegetable, is suitable for eating fresh but is also tasty cooked. Whether raw or roasted, the white bulb adds a licorice flavor to your meal. Plus, fennel is low in calories and fat and contributes a variety of vitamins, minerals and other nutrients to your diet.

Calories and Fat

A 1 c serving of uncooked fennel has 27 calories, which makes it a good choice if you are trying to lose or maintain weight. It also is low in fat, with only 0.2 g per serving. Excess fat and calories can contribute to obesity and other health problems.

Carbohydrates and Fiber

The carbohydrate content in raw fennel does not contribute significantly to your daily carbohydrate needs, which range from 225 g to 325 g; 1 c of fennel contains only 6.3 g of carbs. However, it does contain 2.7 g of fiber per cup, helping you get the approximately 31 g you need each day. The fiber in fennel is insoluble fiber, a nutrient your body uses to ward off constipation.

Vitamin C

Fennel is a good source of vitamin C, which helps to boost your immune system; 1 c of fennel contains 17 percent of the daily suggested intake of vitamin C if you follow a 2,000-calorie diet. Adequate vitamin C intake also may correlate to a lower risk of high blood pressure, according to the University of Maryland Medical Center.

B Vitamins

Eat fennel to boost B vitamin intake. A 1 c serving of raw fennel contains 3 percent of the niacin, or vitamin B3, you need each day. Niacin is important for circulation, and it helps your body produce certain hormones. A serving of fennel also provides 2 percent of the riboflavin, vitamin B6 and pantothenic acid you should consume each day, and 1 percent of the thiamin you need. As a whole, B vitamins help you get energy from foods in your diet.

Minerals

One cup of fennel supplies a range of minerals, including 4 percent of the daily recommended intake of iron, phosphorus, magnesium and calcium. This makes fennel a good choice for your bones, blood and kidneys. You also take in 3 percent of the daily recommended intake of copper, a mineral your body requires for red blood cells and collagen production.