Ingredient Guide•Fennel Seeds
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High ProteinHigh Fiber
Spices & HerbsDried HerbsMediterranean Region
Fennel SeedsCalories, Nutrition Facts, Culinary Uses & Recipes
Scientific Name:Foeniculum vulgare
Also known as:
Fennel Seeds. Saunff
Fennel seeds have a sweet, licorice-like flavor. They aid digestion, reduce bloating, and freshen breath.
Calories (100g)345 kcal
Dietary ProfileVegan & Vegetarian
Default UnitTablespoon
Calories in Fennel Seeds & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Fennel Seeds?
100 grams of Fennel Seeds (raw/dry reference weight) provides approximately 345 kcal, 52.3g carbohydrates, 15.8g protein, 14.9g fat, and 39.8g dietary fiber. A realistic single-person portion of 50g contains roughly 173 kcal before cooking oils or garnishes.
345.0kcal
Calories
15.8g
Protein
52.3g
Carbs
14.9g
Fat
39.8g
Fiber
0.0g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 104 kcal | 15.7g | 4.7g | 4.5g | 11.9g |
| Per 50g (Standard Home Serving) | 173 kcal | 26.1g | 7.9g | 7.5g | 19.9g |
| Per 100g (Standard Reference) | 345 kcal | 52.3g | 15.8g | 14.9g | 39.8g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Fennel Seeds fresh and long-lasting
Room Temperature: Fennel seeds stay fresh for up to six months when kept in a sealed glass jar away from direct sunlight and heat. In the Fridge: You can store them in an airtight container for up to a year if you live in a very humid climate. Avoid leaving them in paper bags or open bowls because they lose their distinct aroma quickly.
Kitchen Preparation & Cooking Uses
Best culinary practices & prep tips
Which Type to Buy: Look for bright green or greenish-brown seeds that look plump and smell sweet when you rub them between your fingers. How to Prep: Toast them gently in a dry pan on low heat for a minute until they smell warm and nutty before crushing them. Best Way to Cook: Use them whole in a hot oil tadka for curries and sabzis, or grind them into a coarse powder for spice rubs and masalas.
General Nutritional & Wellness Notes
Everyday dietary context for Fennel Seeds as part of balanced home cooking
Fennel seeds are good for your digestion and help ease stomach bloating after a heavy meal. They contain a decent amount of fiber and plant compounds that support steady energy levels. Chewing a small spoonful after eating is a common habit because they naturally freshen your breath. They are light on the stomach and easy to digest for most people.
Culinary Uses, Origins & Cultural Heritage
How Fennel Seeds is used across regional kitchens and history
Common Culinary Uses
Ancient Romans and Greeks ate fennel seeds to stay strong during sports and long journeys, believing the plant gave them courage. Traditional Indian and Middle Eastern kitchens relied on them for centuries to balance heavy, spicy dishes. European bakers eventually started using them in breads, cookies, and sausages for their mild licorice taste.
Historical Roots
Fennel seeds come from the Mediterranean region, where they grew wild along dry riverbeds and coastal cliffs. Ancient traders and travelers carried the seeds across Europe, Asia, and North Africa as a valued trade item. Over hundreds of years, the plant adapted well to the drier parts of India and other warm regions.
Regional & Cultural Traditions
People in many cultures keep a bowl of fennel seeds near the front door or on restaurant counters to offer guests after a meal. In Indian homes, they are mixed with sugar crystals to make mukhwas, a popular mouth freshener. They also show up in religious ceremonies and traditional herbal teas across different countries.
Did You Know?
Did you know that fennel belongs to the same plant family as carrots, celery, and parsley? People have been chewing these seeds for thousands of years just to keep their breath fresh.
Chef & Cooking Tips
If your fennel seeds have turned grey and smell like dust, throw them out because they have lost their natural oils. Always toast them on low heat because high flame burns them instantly and makes the food taste bitter.
Recipes Using Fennel Seeds
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Browse all community recipesFrequently Asked Questions about Fennel Seeds
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Fennel Seeds?
Per 100 grams (raw/dry reference weight), Fennel Seeds contains approximately 345 kcal, 52.3g carbohydrates, 15.8g protein, 14.9g fat, and 39.8g dietary fiber. A typical 50g culinary portion provides roughly 173 kcal before cooking oils, butter, or garnishes are added.
What is Fennel Seeds and how is it used in cooking?
Fennel seeds have a sweet, licorice-like flavor. They aid digestion, reduce bloating, and freshen breath.
How do you prepare and cook with Fennel Seeds?
Which Type to Buy: Look for bright green or greenish-brown seeds that look plump and smell sweet when you rub them between your fingers. How to Prep: Toast them gently in a dry pan on low heat for a minute until they smell warm and nutty before crushing them. Best Way to Cook: Use them whole in a hot oil tadka for curries and sabzis, or grind them into a coarse powder for spice rubs and masalas.
How should Fennel Seeds be stored to keep it fresh?
Room Temperature: Fennel seeds stay fresh for up to six months when kept in a sealed glass jar away from direct sunlight and heat. In the Fridge: You can store them in an airtight container for up to a year if you live in a very humid climate. Avoid leaving them in paper bags or open bowls because they lose their distinct aroma quickly.
What are the nutritional qualities of Fennel Seeds?
Fennel seeds are good for your digestion and help ease stomach bloating after a heavy meal. They contain a decent amount of fiber and plant compounds that support steady energy levels. Chewing a small spoonful after eating is a common habit because they naturally freshen your breath. They are light on the stomach and easy to digest for most people. (For general culinary reference only, not medical advice.)
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