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Fennel (raw) Calories, Macros & Key Nutrients

Fennel (raw) contains 31 kcal per 100g, with 1.2g of protein, 7.3g of carbohydrates, and 0.2g of fat. It is low in fat. At just 31 kcal per 100g, it fits well into calorie-controlled diets. It is considered keto-friendly. Naturally vegan and plant-based.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.73mg, Calcium 49.0mg, Vitamin C 12.0mg
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Nutritional Overview

Fennel (raw) is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 31 kcal of energy, 1.2g of protein, 7.3g of carbohydrates, and 0.2g of fat.

With just 0.2g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 3.9g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

It contains 12.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C is an antioxidant that supports immune function, skin health, wound healing, and enhances the absorption of non-haeme iron from plant-based foods.

Each 100g serving provides 3.1g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

At just 31 kcal and 0.2g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.10g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Fennel (raw) is suitable for ketogenic (with only 7.3g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. 31 kcal per 100g is the real number behind Fennel (raw). Our nutrition value calculator handles the running total from there.

Frequently Asked Questions

How many calories are in Fennel (raw)?

Fennel (raw) contains 31 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Fennel (raw) a good source of protein?

Fennel (raw) contains 1.2g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is Fennel (raw) low in fat?

Yes, Fennel (raw) contains only 0.2g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Fennel (raw) low in sugar?

Yes, Fennel (raw) has only 3.9g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Fennel (raw) low in salt?

Yes, Fennel (raw) contains only 0.10g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Fennel (raw) high in fibre?

Yes, Fennel (raw) provides 3.1g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Fennel (raw) keto-friendly?

Yes, with only 7.3g of carbohydrates per 100g, Fennel (raw) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Fennel (raw) suitable for vegans?

Yes, Fennel (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 31 kcal and 1.2g of protein per 100g.

Is Fennel (raw) free from major allergens?

Fennel (raw) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Fennel (raw) rich in vitamin C?

Yes, Fennel (raw) contains 12.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C supports immune function, skin health, and iron absorption.

Is Fennel (raw) good for weight loss?

With only 31 kcal and 0.2g of fat per 100g, Fennel (raw) meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  6. British Heart Foundation — heart-healthy eating advice and dietary guidance
  7. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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