Spices, fennel seed
FDC 171323tsp, whole (2 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 94 · +1 vs Spices & herbs medianFennel seed also lands in spice-rack elite territory, scoring 94 of 100 and ranking 27th of 60 in spices and herbs. Fiber leads its profile at 142% DV per 100 g, with iron at 103% DV and calcium and magnesium each near 92% DV.
Whole or ground, fennel seed flavors sausage, bread and pickling spice, with a whole teaspoon (2 g) the usual measure rather than anything close to 100 g. As with most spices, the headline DV numbers reflect that larger reference weight, so a single teaspoon contributes only a small slice of them to an actual dish.
See how this score is calculated, build a plate around spices, fennel seed, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 345 kcal | 17% |
| Total fat | 15 g | 19% |
| Saturated fat | 0.48 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 88 mg | 4% |
| Carbohydrate | 52 g | 19% |
| Dietary fiber | 40 g | 142% |
| Sugars | - | |
| Protein | 16 g | 32% |
| Potassium | 1690 mg | 36% |
| Calcium | 1200 mg | 92% |
| Iron | 19 mg | 103% |
| Magnesium | 385 mg | 92% |
| Vitamin C | 21 mg | 23% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.8 mg | 0% |
| Carbohydrate | 1 g | 0% |
| Dietary fiber | 0.8 g | 3% |
| Sugars | - | |
| Protein | 0.32 g | 1% |
| Potassium | 34 mg | 1% |
| Calcium | 24 mg | 2% |
| Iron | 0.37 mg | 2% |
| Magnesium | 7.7 mg | 2% |
| Vitamin C | 0.42 mg | 0% |
| Vitamin A | 0.14 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 171323Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the spices & herbs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spices, celery seedDensity 94 vs 94Spices, rosemary, driedDensity 95 vs 94Spices, turmeric, groundDensity 95 vs 94Original analysis by NutriVerdict
In the kitchen and how to use it
Fennel seed has a sweet, anise-like flavor and is often toasted briefly in a dry pan before use to wake up its aromatic oils. Whole seeds season Italian sausage and pork roasts, flavor sauerkraut and rustic breads, and form part of Indian spice blends like garam masala, where they are also chewed plain after a meal in South Asian tradition as a breath freshener. Ground fennel seed works into curry powders and spice rubs for roasted vegetables and meats, and a few crushed seeds can be steeped in hot water for a mild, mellow tea after a heavy meal, a common practice in Indian home kitchens.
Keep fennel seed in an airtight container away from light to protect its flavor, and toast small batches just before grinding for the freshest result, since pre-ground fennel loses its aroma faster than whole seeds, sometimes within just a few weeks of grinding, so buying it whole and grinding as needed pays off in flavor. Only a pinch or two is used per dish given the seed's intensity, so the standout figures per 100g, 142% DV fiber and 103% DV iron, reflect the whole spice's makeup rather than what a typical teaspoon-sized seasoning contributes to a meal.
Frequently asked questions about spices, fennel seed
What does fennel seed taste like?
It has a sweet, licorice-like flavor and is often toasted before use to bring out its aromatic oils.
What dishes use fennel seed?
It is a key seasoning in Italian sausage and pork roasts, and features in Indian spice blends like garam masala.
Is fennel seed a good source of fiber?
Per 100g it provides 142% DV fiber, though a cooking portion is typically just a teaspoon or two.