✦ Anethole: sweet anise flavour
✦ Good iron and calcium per tablespoon
✦ Manganese and magnesium
✦ Digestive spice tradition
Fennel seeds are the dried fruit of Foeniculum vulgare, with a sweet, anise-like flavour from anethole — the same compound in anise and star anise. They provide meaningful iron, calcium, manganese, and magnesium per tablespoon. They are widely used as a digestive spice, in Italian sausage, Indian spice blends, and after-meal mouth fresheners in South Asia.
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Preparation note
Toast lightly in a dry pan before use to intensify the aroma; or chew whole seeds after meals for their traditional digestive use. Grind fresh for spice blends — pre-ground loses its sweetness quickly.
Sources:
CoFID 2021
Where Fennel seeds Stands Out
Macronutrients per 100g
826
kJ
Energy
15.8
g
Protein
14.9
g
Fat
0.50
g
Saturates
0.22
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,660 mg | 83% | |
| Calcium | 1,200 mg | 150% | |
| Phosphorus | 510 mg | 73% | |
| Magnesium | 390 mg | 104% | |
| Iron | 12.3 mg | 88% | |
| Niacin (B3) | 10.3 mg | 64% | |
| Vitamin A (RAE) | 6.75 µg | 1% | |
| Manganese | 6.50 mg | 200% | |
| Zinc | 3.70 mg | 37% | |
| Copper | 1.07 mg | 107% | |
| Thiamin (B1) | 0.410 mg | 37% | |
| Riboflavin (B2) | 0.350 mg | 25% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Folate | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Monounsaturated fat | 9.90 g | — | |
| Polyunsaturated fat (PUFA) | 1.70 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 81.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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