Other3 recipes
fennel bulb.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
florence fennelfinocchiosweet fennelfennel bulbraw fennel bulb
SERVING
CALORIES
31
PROTEIN
1.2g
CARBS
7.3g
FAT
0.20g
FIBER
3.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories31kcal—
Protein1.2g2%
Carbohydrates7.3g3%
Fiber3.1g11%
Sugar3.9g8%
Total fat0.20g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water90.2g—
MINERALS
Sodium52mg2%
Potassium414mg9%
Calcium49mg4%
Iron0.73mg4%
Magnesium17mg4%
Phosphorus50mg4%
Zinc0.20mg2%
Copper0.07mg8%
Manganese0.19mg8%
Selenium0.70µg1%
VITAMINS
Vitamin A48µg5%
Vitamin C12mg13%
Vitamin D0µg0%
Vitamin E0.58mg4%
Vitamin K62.8µg52%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.64mg4%
Pantothenic acid (B5)0.23mg5%
Vitamin B60.05mg3%
Folate (B9)27µg7%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup95g
1 tablespoon6g
1 teaspoon2g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter400g
1 piece235g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber which aids digestive health
- ✓Contains powerful antioxidants like vitamin C and quercetin
- ✓High potassium content supports heart health and blood pressure
- ✓Provides vitamin K which is essential for bone strength
- ✓Contains anethole which may have anti-inflammatory properties
COOKING TIPS
In the kitchen.
- 1Slice very thinly using a mandoline for raw salads to mellow the anise flavor
- 2Roast with olive oil and salt to caramelize the sugars and create a sweet, nutty taste
- 3Save the green feathery fronds to use as a garnish or herb similar to dill
STORAGE
Keep it fresh.
- Store in a loosely sealed plastic bag in the refrigerator crisper drawer
- Keep the stalks and fronds attached until ready to use to maintain moisture
- Best consumed within 4 to 5 days for optimal flavor and crispness
FAQ
Frequently asked questions.
How long does fennel bulb last in the fridge?
Fennel bulb typically lasts about 4 to 5 days in the refrigerator when stored in a plastic bag.
Can you freeze fennel bulb?
Yes, but it is best to blanch it first. Note that the texture will soften, making it better for soups or stews than raw applications.
How do I pick a good fennel bulb?
Look for bulbs that are firm, solid, and white or pale green without bruising. The fronds should be bright green and not wilted.
What is a good substitute for fennel bulb?
For texture, celery or bok choy stems work well. For flavor, add a pinch of anise seed or tarragon to the substitute.
How do you prepare a fennel bulb for cooking?
Cut off the stalks and the bottom root end. Slice the bulb in half vertically, remove the tough inner core if desired, and then slice or chop.
What does fennel bulb taste like?
It has a mild, sweet flavor with a distinct hint of licorice or anise, which becomes much milder and sweeter when cooked.
Are the stalks and fronds of fennel edible?
Yes, the entire plant is edible. The stalks are often used in stocks, and the fronds are used as a fresh herb or garnish.
Is fennel bulb high in calories?
No, fennel is very low in calories, containing only about 31 calories per 100 grams, making it great for weight management.
What dishes pair well with fennel?
Fennel pairs exceptionally well with citrus fruits, seafood (especially white fish), pork, and apples.
RECIPES
Cook with fennel bulb.
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