Fennel (Foeniculum vulgare)

Fennel (Foeniculum vulgare)

Fennel characteristics

  • Low in calories
  • Rich in vitamin C (antioxidant)
  • Digestive properties (fights against aerophagia and stomach pain)
  • Prevention of certain cancers
  • Prevention of cardiovascular disease

Nutritional and caloric values of fennel

For 100 g:

  • Energy: 21.8 calories
  • Water: 92.9g
  • Protein: 1g
  • Carbohydrates: 2.63g
  • Lipids: <0.5g
  • Fibre: 2.6g
  • Calcium: 37mg
  • Chloride: 78.6mg
  • Copper: 0.08mg
  • Iron: 0.2mg
  • Iodine: < 20 mcg
  • Magnesium: 11 mg
  • Manganese: 0.1 mg
  • Phosphorus: 28 mg
  • Potassium: 320 mg
  • Selenium: < 20 mcg
  • Sodium: 22mg
  • Zinc: 0.19mg
  • Beta-carotene: 8.01 mcg
  • Vitamin E: <0.08mg
  • Vitamin K1: 62.8 mcg
  • Vitamin C: 2.57mg
  • Vitamin B1 or thiamine: <0.015mg
  • Vitamin B2 or riboflavin: <0.01mg
  • Vitamin B3 or PP or niacin: <0.1mg
  • Vitamin B5 or pantothenic acid: 0.22 mg
  • Vitamin B6: 0.05mg
  • Vitamin B9 or Total Folate 19.6 mcg

Fennel is low in calories with 21.8 cal/100g. It is rich in fibre, potassium and folic acid (vitamin B9).

The benefits of fennel

  • Rich in antioxidants
  • Low in calories
  • Source of fibre
  • Source of anti-inflammatory molecules
  • Source of folic acid

Choosing the right fennel

Of the ten varieties of fennel, three dominate the market:

  • Sweet: it is very swollen at the base and its leaves are thick and whitish.
  • Bitter: its petioles are very green and begin at the base of the bulb.
  • Florence Fennel or Finocchio: if the first two are appreciated as a condiment, this one is only grown from the bulb because its flavour is milder and sweeter. This is the most common variety on the market.

Fennel is usually found from June to winter. The bulb should be white or light green, firm, without yellowish or woody spots and have a pleasant liquorice or aniseed smell. It is best to choose small bulbs, which are much softer than large ones. The leaves, if any, should be very green and fresh.

Storage

In the refrigerator: a few days in an airtight container. Eat as soon as possible as it loses its flavour quickly.

In the freezer: Slice and blanch for five minutes. Cool in cold water and drain well before freezing. Avoid freezing for too long as it will lose its flavour.