Fennel bunch


SKU: FENNEL Category: Tags: , ,


What to look for

Select firm, plump, white bulbs with fresh feathery foliage. Small bulbs that are less than 12 cm in diameter are more tender.


Available: all year


Refrigerate in the crisper and use as soon as possible after purchase.

How to prepare

Cut off the base and stalks, retain any foliage for garnish. Every part of the plant from the seed to the root is edible. If boiling, use as little water as possible to retain the flavour. Cook bulb whole or slice to grill or dice to add to stews and braises.

Ways to eat

Finely sliced, grated raw or cooked stems can be added to salads or sandwiches. Steam, microwave, stir fry or boil the bulb to serve as a side vegetable. Roast fennel in a little olive oil with garlic, lemon juice and sprinkling of brown sugar. Use sprigs for garnish.

Cooking methods

Boil, steam, microwave, roast, grill, bake, braise, stew.


Fennel is a source of dietary fibre, folate and vitamin C, and contains a dietary significant amount of potassium. Fennel contains only low levels of phenolic compounds.

Nutrition table

Nutrition Information
Servings per package:
Serving size: 1 cup sliced = 87g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 69/16 1% 79/19
Protein (g) 0.8 2% 1
Fat, total (g) 0.2 0% 0.2
Β – saturated (g) 0 0% 0
Available carbohydrate (g) 1.6 1% 1.8
Β – sugars (g) 1.5 2% 1.7
Dietary Fibre (g) 3 3.1 A source of dietary fibre
Sodium (mg) 10 0% 11
Folate (Β΅g) 23 12% RDI* 27 A source of folate
Vitamin C (mg) 4 11% RDI* 5 A source of vitamin C
Potassium (mg) 383 440 Contains potassium
Niacin (mg) 0.7 7% RDI* 0.8
Riboflavin (mg) 0.01 1% RDI* 0.01
Thiamin (mg) 0.05 5% RDI* 0.06
Calcium (mg) 21 3% RDI* 24
Iron (mg) 0.3 2% RDI* 0.3
Magnesium (mg) 7 2% RDI* 8
Zinc (mg) 0.4 4%Β  RDI* 0.5
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
Β *Recommended Dietary Intake (Average Adult)
Source: FOODfiles 2018