FoodScore
0/ 100
Goodother· 100 g

Fennel Raw

Fennel Raw earns a 'Good' FoodScore of 63/100, primarily due to its status as a minimally processed whole food and its notable vitamin C content.

  • Fennel is a minimally processed whole food, classified as NOVA 1.
  • It provides 16% of the Daily Value for Vitamin C per 100g serving.
  • With 2.05g of fiber per 100g, fennel contributes to daily fiber intake.
  • Fennel is very low in calories, with 0 calories per 100g serving.
  • It contains 49.03mg of sodium per 100g, which is a low amount.
  • Scores +8 points above the other category average (55/100 across 36 foods).
Fiber
2.05g
7% of Daily Value
Protein
0.92g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
49.03mg
2% of Daily Value
+
What it brings to the table
Fiber (2.0g)+1
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 63

Fennel Raw achieves a 'Good' FoodScore of 63 out of 100, reflecting its nutritional profile as a minimally processed vegetable. A significant contributor to its score is its NOVA class 1 status, which awards a substantial +10 bonus for being an unprocessed whole food. This classification highlights its natural state, free from industrial processing. The presence of fiber also adds a +1 bonus, with 2.05g per 100g serving, supporting digestive health. Furthermore, fennel receives a +2 bonus for its micronutrient content, specifically its vitamin C contribution, providing 16% of the Daily Value per 100g. It contains no added sugar, saturated fat, or trans fat, avoiding any penalties in these categories. While its protein content is modest at 0.92g and it lacks significant amounts of other key micronutrients like iron or vitamin D, its overall positive attributes, particularly its whole food nature and vitamin C, position it as a healthy dietary choice. To achieve a higher score, fennel would need to offer a broader range of micronutrients in higher percentages or a greater amount of fiber.

Health benefits

What the nutrients in fennel raw actually do for you, grounded in established dietary science.

Supports Immune Function

Fennel is a good source of Vitamin C, an essential nutrient known for its role in supporting the immune system. A 100g serving of raw fennel provides 16% of the Daily Value for Vitamin C. This vitamin acts as an antioxidant, protecting cells from damage and is crucial for the growth, development, and repair of all body tissues. Including foods rich in Vitamin C, like fennel, can help maintain a robust immune response. While not a cure for illness, consistent intake of Vitamin C through diet is a key component of overall health.

Aids Digestive Health

The dietary fiber content in raw fennel contributes to healthy digestion. With 2.05g of fiber per 100g serving, fennel helps promote regular bowel movements and can prevent constipation. Fiber adds bulk to stool, making it easier to pass, and also supports a healthy gut microbiome by acting as a prebiotic. Dietary guidelines emphasize the importance of consuming adequate fiber for overall digestive wellness. While 2.05g is a moderate amount, regular inclusion of fiber-rich vegetables like fennel can help meet daily fiber recommendations.

Contributes to Hydration and Electrolyte Balance

Fennel contains a significant amount of water and provides potassium, an important electrolyte. With 332.4mg of potassium per 100g, which is 7% of the Daily Value, fennel contributes to maintaining fluid balance and normal blood pressure. Potassium works in conjunction with sodium to regulate cellular fluid levels and nerve signals. Including potassium-rich foods is beneficial for overall cardiovascular health. While not a primary source of hydration, its water content and electrolytes make it a refreshing and beneficial addition to the diet.

Supports Healthy Weight Management

Fennel can be a beneficial food for weight management due to its low calorie density and fiber content. A 100g serving contains 0 calories, making it a virtually calorie-free option that can add volume and flavor to meals without significantly increasing caloric intake. The 2.05g of fiber per 100g also contributes to satiety, helping you feel fuller for longer and potentially reducing overall food consumption. Incorporating low-calorie, high-fiber vegetables like fennel is a practical strategy for those aiming to maintain or lose weight, as they provide nutrients without excess energy.

How to eat it

Raw fennel is a versatile vegetable often enjoyed for its crisp texture and distinctive licorice-like flavor. It can be a refreshing addition to salads, slaws, or as a crunchy snack. Its unique taste pairs well with both savory and sweet dishes, making it a flexible ingredient in various cuisines. Typically, the bulb, stalks, and fronds are all edible, offering different textures and intensities of flavor.

For a simple snack, slice raw fennel bulb thinly and serve with a squeeze of lemon juice and a pinch of salt.
Add finely shaved fennel to green salads for a refreshing crunch and aromatic flavor.
Use the delicate fronds as a garnish for soups, fish, or roasted vegetables to add a fresh, herbaceous note.
Store fennel in the refrigerator crisper drawer for up to a week; wrap it loosely in a plastic bag to maintain freshness and crispness.
Things to keep in mind

Fennel is generally considered safe for consumption by most healthy adults in normal dietary amounts. There are no widely documented common allergies specific to fennel, nor does it typically cause significant gastrointestinal issues due to its moderate fiber content. Individuals with a known allergy to other plants in the carrot family, such as celery or parsley, might experience cross-reactivity, though this is rare. Pregnant or breastfeeding individuals should consume fennel in moderation, as high concentrations of fennel oil, not typically found in raw fennel, have been a concern in some studies. Overall, adverse reactions to raw fennel are uncommon at typical serving sizes.

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Reader questions
Is raw fennel healthy?
Yes, raw fennel is considered a healthy food. It scores 63/100 on FoodScore, indicating a 'Good' nutritional profile. It is a minimally processed whole food (NOVA 1) and a good source of Vitamin C, providing 16% of the Daily Value per 100g. It also offers dietary fiber and potassium, while being very low in calories and free from added sugars and saturated fat.
Is raw fennel good for weight loss?
Raw fennel can be beneficial for weight loss. It is extremely low in calories, with 0 calories per 100g, and contains 2.05g of fiber. The fiber content can help promote feelings of fullness and satiety, potentially reducing overall calorie intake. Its low energy density allows for larger portion sizes without significant caloric impact.
Is raw fennel ultra-processed?
No, raw fennel is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates that it is consumed in its natural state or has undergone minimal processing like washing, trimming, or chilling, without the addition of industrial ingredients.
How should I prepare raw fennel?
To prepare raw fennel, first wash it thoroughly. Trim off the stalks and fronds, reserving the fronds for garnish if desired. Cut the bulb in half lengthwise, then remove the tough core. You can then slice, shave, or dice the fennel bulb depending on your recipe. It's excellent thinly sliced in salads or as a crunchy addition to sandwiches.
What can I use as a substitute for raw fennel?
If you need a substitute for raw fennel, celery can offer a similar crunch and texture in salads, though it lacks the distinct licorice flavor. For a hint of that anise flavor, you might consider a very small amount of fresh tarragon or dill, but these will not provide the same bulk or texture as fennel. Water chestnuts can also provide crunch in some dishes.
Does raw fennel have any unique compounds?
Yes, raw fennel is known for its distinctive flavor, primarily due to the compound anethole. Anethole is an aromatic compound also found in anise and licorice, giving fennel its characteristic sweet, licorice-like taste and aroma. This compound is also responsible for some of the traditional medicinal uses associated with fennel.
Can I eat the fronds and stalks of fennel?
Yes, the fronds and stalks of fennel are edible. The delicate, feathery fronds are often used as a garnish, similar to dill or parsley, adding a fresh, aromatic touch to dishes. The stalks, while tougher than the bulb, can be thinly sliced and added to salads for extra crunch, or used in stocks and broths to impart flavor.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2747655)Updated 2026-04-20