Fennel is a plant that belongs to the parsley family. It comes to us from the Mediterranean, but it’s so undemanding in its environment that today it’s cultivated almost all over the world. This herb is widely used in cooking due to its rich flavor and aroma that are very similar to anise.


Nutritional Value

In order to truly appreciate fennel nutrition benefits, you need to know how many nutrients its seeds contain and in what quantities. 3.5 ounces of dried fennel seeds have:


39g fiber
21mg vitamin C
135IU vitamin A
1196mg calcium
18.5mg iron
487mg phosphorus
1.067mg copper
6.533mg manganese
385mg magnesium
3.70mg zinc

Of course, eating 3.5 ounces of fennel seeds in one go is impossible and would definitely classify as ‘too much’. However, adding small amounts of them to your diet would allow you to get a fraction of all these essential elements while enjoying the fantastic flavor and taste of this spice.

Vegans and vegetarians should appreciate the high iron content of fennel seeds more than most people because it’s hard to plan a plant-based diet that would contain sufficient amounts of this element. Note that an adult man requires about 10mg iron a day, while women need at least 15mg. Every pinch of fennel seeds in your salad helps you achieve this daily requirement in a natural way.


How to Eat

As fennel seeds are a spice, you can use them as any other spice, flavoring a great variety of dishes. If you really love the taste, you can try eating roasted fennel seeds as a snack. They are crunchy and rather sweet. Just remember to indulge in this treat in moderation.

Fennel seeds are a perfect spice for marinades of any kind.

Fennel Seeds should be stored in an airtight container. Keep them in a cool dark place and away from foods that may absorb their aroma. Grind them right before use.