1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 238.1 mg | 10% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 6.3 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 634.9 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fennel salad
Fennel salad is a refreshing dish that features thinly sliced fennel bulbs, often combined with ingredients like citrus fruits, leafy greens, or nuts, and seasoned with olive oil and simple dressings. Originating in Mediterranean cuisine, fennel has been prized for its crisp texture and anise-like flavor. Nutritionally, fennel is low in calories, providing about 27 calories per 100 grams, and is rich in dietary fiber, vitamin C, potassium, and antioxidants such as quercetin. It is also a good source of folate and contains small amounts of calcium, magnesium, and iron, making it a nutritious addition to any meal.
Health Benefits
- Rich in vitamin C, fennel contributes to immune system function and skin health.
- The dietary fiber in fennel supports digestive health and promotes healthy bowel movements.
- High in potassium, fennel helps regulate blood pressure and supports cardiovascular health.
- Antioxidants like quercetin in fennel may reduce inflammation and lower the risk of chronic diseases.
- Folate in fennel supports cell growth and may help prevent neural tube defects during pregnancy.
Dietary Considerations
Selection and Storage
Store whole fennel bulbs in the refrigerator, wrapped in a damp paper towel, for up to 5 days. Prepare salad fresh to maintain its crisp texture and bright flavors.
Common Questions About Fennel salad Nutrition
What is the nutritional content of fennel salad?
Fennel salad is low in calories, with approximately 27 calories per cup of raw fennel. It's rich in vitamins such as vitamin C and contains minerals like potassium and manganese. While it has less than 1 gram of protein per serving, its fiber content (about 2.7 grams per cup) makes it a good option for digestion.
Is fennel salad compatible with keto and low-carb diets?
Yes, fennel salad is compatible with keto and low-carb diets. Fennel contains around 5 grams of carbohydrates per cup, with 2.7 grams coming from fiber, making its net carbs only about 2.3 grams per serving. This makes it a great choice for those following low-carb eating plans.
What are the health benefits of fennel salad?
Fennel salad offers numerous health benefits, such as improved digestion due to its high fiber content. It contains antioxidants like vitamin C, which boost immune health, and potassium, which supports heart health by regulating blood pressure. Additionally, fennel has plant compounds that may help reduce inflammation.
How much fennel salad should I eat in one serving?
A typical serving size of fennel salad is 1 cup, which is enough to provide its nutritional benefits without exceeding daily caloric or carb limits. This portion provides about 27 calories, making it a healthy addition to meals or as a light, refreshing side dish.
How does fennel salad compare to other vegetable-based salads?
Fennel salad is lighter in calories compared to starchy salads like potato or pasta salad. It has a crisp, aromatic flavor that stands out from leafy greens like spinach or lettuce-based salads. For preparation, fennel can be sliced thinly to showcase its crunchy texture or paired with citrus fruits for added sweetness and balance.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
