Fennel Nutrition & Uses
Fennel is a crisp bulb vegetable with feathery fronds and a mild anise-like flavor. In US kitchens, the bulb is sliced raw for salads or cooked in roasts, braises, and pasta dishes.
Nutritional profile
According to USDA FoodData Central, raw fennel bulb is low in calories and high in water, with fiber and small amounts of protein. It provides vitamin C and potassium, along with smaller amounts of folate, calcium, and manganese.
In the kitchen
Fennel can be shaved raw into salads, roasted until tender, braised, grilled, or sauteed with onions and garlic. It is good in pasta, alongside fish, or baked with cream and cheese.
Choosing & preparing
Look for firm, white to pale green bulbs with tightly layered flesh and fresh fronds. Avoid bulbs that are soft, bruised, split, or browning at the edges.
Flavor pairings
Fennel pairs well with orange, lemon, garlic, olive oil, Parmesan, sausage, fish, tomatoes, and olives. It also works with apples, celery, white beans, and herbs like parsley and thyme.
Tips
Save the fronds for garnish or to flavor dressings and broths. Slice the bulb thinly if serving raw, since thick pieces can seem coarse.
General food-composition information based on USDA FoodData Central. This is not medical or dietary advice; for personal guidance, consult a registered dietitian or your doctor. Page updated Aug 4, 2026.