Food Nutrient Profile - Bulb Fennel

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Nutrients in 100 grams of Bulb Fennel

Raw Bulb Fennel (Foeniculum vulgare).

Macros Ratio

Protein Fat Carbs
14%
5%
81%
100 g ▼

Macro Nutrients

Bulb Fennel
Energy31 kcal
1.07%
Raw Bulb Fennel provides 31kcal of Energy per 100 grams, meeting 1.07% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.2 g
0.21%
Raw Bulb Fennel provides 0.2g of Fat per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.09 g
0.28%
Raw Bulb Fennel provides 0.09g of Saturated Fat per 100 grams, meeting 0.28% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30 g
0%
Raw Bulb Fennel provides 0g of Omega 3 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.17 g
0.99%
Raw Bulb Fennel provides 0.17g of Omega 6 per 100 grams, meeting 0.99% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Bulb Fennel provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate7.3 g
5.6%
Raw Bulb Fennel provides 7.3g of Carbohydrate per 100 grams, meeting 5.6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars3.93 g
5.42%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Bulb Fennel provides 3.93g of Sugars per 100 grams, meeting 5.42% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber3.1 g
8.16%
Raw Bulb Fennel provides 3.1g of Fiber per 100 grams, meeting 8.16% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.24 g
2.2%
Raw Bulb Fennel provides 1.24g of Protein per 100 grams, meeting 2.2% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Bulb Fennel
Vitamin A48 μg
5.33%
RAE, retinol activity equivalents
Raw Bulb Fennel provides 48μg of Vitamin A per 100 grams, meeting 5.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.01 mg
0.83%
Thiamine
Raw Bulb Fennel provides 0.01mg of Vitamin B1 per 100 grams, meeting 0.83% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.032 mg
2.46%
Riboflavin
Raw Bulb Fennel provides 0.032mg of Vitamin B2 per 100 grams, meeting 2.46% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.64 mg
4%
Niacin, nicotinic acid, niacinamide
Raw Bulb Fennel provides 0.64mg of Vitamin B3 per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.23 mg
4.64%
Pantothenic acid
Raw Bulb Fennel provides 0.23mg of Vitamin B5 per 100 grams, meeting 4.64% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.047 mg
3.6%
Pyridoxine
Raw Bulb Fennel provides 0.047mg of Vitamin B6 per 100 grams, meeting 3.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B927 μg
6.75%
Folates and Folic Acid
Raw Bulb Fennel provides 27μg of Vitamin B9 per 100 grams, meeting 6.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Bulb Fennel provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C12 mg
13.3%
Ascorbic acid
Raw Bulb Fennel provides 12mg of Vitamin C per 100 grams, meeting 13.3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Bulb Fennel provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.58 mg
3.87%
Tocopherols and Tocotrienols
Raw Bulb Fennel provides 0.58mg of Vitamin E per 100 grams, meeting 3.87% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K62.8 μg
52.3%
Phytomenadione or phylloquinone
Raw Bulb Fennel provides 62.8μg of Vitamin K per 100 grams, meeting 52.3% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Bulb Fennel
Calcium49 mg
4.9%
Raw Bulb Fennel provides 49mg of Calcium per 100 grams, meeting 4.9% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.066 mg
7.33%
Raw Bulb Fennel provides 0.066mg of Copper per 100 grams, meeting 7.33% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.73 mg
9.13%
Raw Bulb Fennel provides 0.73mg of Iron per 100 grams, meeting 9.13% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium17 mg
4.05%
Raw Bulb Fennel provides 17mg of Magnesium per 100 grams, meeting 4.05% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.19 mg
8.3%
Raw Bulb Fennel provides 0.19mg of Manganese per 100 grams, meeting 8.3% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus50 mg
7.14%
Raw Bulb Fennel provides 50mg of Phosphorus per 100 grams, meeting 7.14% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium414 mg
12%
Raw Bulb Fennel provides 414mg of Potassium per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.7 μg
1.27%
Raw Bulb Fennel provides 0.7μg of Selenium per 100 grams, meeting 1.27% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium52 mg
3.47%
Raw Bulb Fennel provides 52mg of Sodium per 100 grams, meeting 3.47% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.2 mg
1.8%
Raw Bulb Fennel provides 0.2mg of Zinc per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water90 g
2.44%
Raw Bulb Fennel provides 90g of Water per 100 grams, meeting 2.44% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Bulb Fennel | 100g

Discover the nutritional data for raw bulb fennel, including macro and micronutrients, in a 100g serving. Learn about the health benefits of this versatile vegetable.

When it comes to packing a nutritional punch, raw bulb fennel is a standout choice. Let's dive into the vitamins, minerals, and macronutrients that make this crunchy, aromatic vegetable a fantastic addition to your diet.

Vitamins in 100 Grams of Raw Bulb Fennel

Vitamin K: Bulb fennel is an excellent source of Vitamin K, which is crucial for blood clotting and bone health.

Vitamin C: This vegetable also provides a good amount of Vitamin C, an antioxidant that supports your immune system and skin health.

Other Vitamins: Bulb fennel contains a variety of other vitamins in smaller amounts, including:

Trace Vitamins: While it contains trace amounts of Vitamin B1 (Thiamine), bulb fennel has no Vitamin B12 or Vitamin D.

Minerals in 100 Grams of Raw Bulb Fennel

Rich in Minerals: This vegetable is a good source of several essential minerals, including:

Additional Minerals: Bulb fennel also provides some Calcium, Magnesium, and Sodium, which are essential for bone health, muscle function, and fluid balance, respectively.

Trace Minerals: It contains trace amounts of Selenium and Zinc, both of which play roles in immune function and metabolism.

Macronutrients in 100 Grams of Raw Bulb Fennel

Fiber: Bulb fennel is a good source of dietary fiber, which aids in digestion and helps maintain a healthy weight.

Carbohydrates and Sugars: It contains a moderate amount of carbohydrates and natural sugars, providing a quick source of energy.

Trace Macronutrients: While it has trace amounts of Omega-6 fatty acids and Protein, bulb fennel contains no Fat, Saturated Fat, or Omega-3 fatty acids.

Conclusion

Incorporating raw bulb fennel into your diet can provide a wealth of vitamins, minerals, and fiber, all while being low in calories and fat. Whether you add it to salads, soups, or enjoy it as a crunchy snack, this versatile vegetable is a delicious way to boost your nutritional intake.

Frequently Asked Questions about Bulb Fennel

What are the health benefits of Bulb Fennel?

Bulb fennel is a nutritious vegetable that is low in calories and high in fiber, vitamin C, and potassium. It also contains antioxidants and phytonutrients that may help reduce inflammation and promote overall health. Additionally, bulb fennel is a good source of folate, which is important for cell division and DNA synthesis. Incorporating bulb fennel into your diet can support digestive health, immune function, and heart health.

Are there any potential risks or side effects of consuming Bulb Fennel?

Bulb fennel is generally safe to consume and has many health benefits. However, some people may experience allergic reactions to fennel, such as skin rashes or difficulty breathing. It may also interact with certain medications, so it's best to consult with a healthcare provider before consuming it regularly, especially in large amounts.

Can I lose weight by eating more Bulb Fennel?

Bulb fennel is a low-calorie vegetable that can be a great addition to a weight loss diet. It is high in fiber, which can help you feel full and satisfied with fewer calories. Additionally, it is a good source of vitamins and minerals. However, weight loss ultimately depends on creating a calorie deficit, so incorporating bulb fennel into a balanced diet along with regular physical activity can support your weight loss goals.

Can I gain more muscles by eating more Bulb Fennel if I train consistently?

Bulb fennel is a nutritious vegetable that can be part of a balanced diet for muscle building. However, to gain more muscle mass, it's important to focus on consuming an adequate amount of protein from a variety of plant-based sources, along with a consistent strength training routine. Incorporating a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains will help support muscle growth. Remember to also include a variety of fruits, vegetables, and whole grains to ensure you are meeting all your nutrient needs for optimal muscle development.

Can I eat Bulb Fennel if I have diabetes?

Yes, bulb fennel can be a good addition to a diabetic diet. It is low in calories and carbohydrates, high in fiber, and contains antioxidants that may help manage blood sugar levels. Just be mindful of portion sizes and how you prepare it to avoid adding extra sugars or unhealthy fats.

Can I consume Bulb Fennel if I am on a Keto diet?

Yes, you can consume bulb fennel on a Keto diet. It is low in carbs and calories, making it a great option for adding flavor and nutrients to your meals while staying within your macronutrient goals. Bulb fennel is a good source of fiber, vitamin C, and potassium, which can help support your overall health while following a Keto diet.

Can I eat Bulb Fennel if I am on a low fat diet?

Yes, you can eat bulb fennel on a low-fat diet. Bulb fennel is low in fat and calories, making it a healthy choice for those watching their fat intake. It is also a good source of fiber, vitamins, and minerals, making it a nutritious addition to your diet. Just be mindful of how you prepare it, such as avoiding high-fat dressings or cooking methods.

What is the environmental impact of producing Bulb Fennel?

Bulb fennel is a low-impact crop to produce, as it requires relatively low water and land resources compared to other vegetables. However, it is important to consider factors such as transportation emissions and packaging when assessing its overall environmental impact. Choosing locally grown and organic bulb fennel can help reduce its environmental footprint.




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