Fennel

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The fennel is a herbaceous plant of the umbrellas family (a large family of about 3,000 species) growing spontaneously across the Mediterranean. The wild plant, similar to a shrub scrubbing with yellow and aromatic flowers from the vague aniseed scent, is very widespread in nature, so that it goes unnoticed by the most although it can reach up to two feet in height.

Much better known, on the contrary, are its varieties that are suitable for horticultural crops: they produce white and rounded grains (improper white fruit sheaths), which can be consumed either raw or cooked in various ways. Ever-grown (as of 1500), fennel is one of the most consumed vegetables in the kitchen: sweet, aromatic, with well-known healthy properties, is prepared in salad accompanied by lemon oil and pepper, cooked or baked.

Nutritional values


Chemical Composition value for 100g

Edible Part 34 g

  • Water: 91,3
  • Proteins: 2,7
  • Lipids: 0,2
  • Cholesterol: 0
  • Available Carbohydrates: 2,5
  • Starch: 0,5
  • Soluble Sugars: 1,9
  • Total Fiber: 5,5
  • Alcohol: 0
  • Energy Kcal: 22
  • Energy Kj: 92
  • Total Lipids 0,2
  • Sodium: 133
  • Potassium: 376
  • Iron: 1
  • Calcium: 86
  • Phosphorus: 67
  • Magnesium: 45
  • Zinc: 0,95
  • Copper: 0,24
  • Thiamin: 0,06
  • Riboflavin: 0,1
  • Niacin: 0,5
  • Vitamin A Retinol Eq: 18
  • Vitamin C: 12

Nutritional Value Source: National Research Institute for Food and Nutrition

Why eat fennels

Fennel is a food particularly known for its beneficial effects on health. Fennel is essential in solving intestinal and digestive problems, with a detoxifying effect on the body. The presence of vitamin C is important for the immune system. Fennel herbal teas, obtained from vegetable seeds, are also particularly popular. Finally, thanks to the high content of flavonoids and phytoestrogens, fennel is an ally for the hormonal health of women.

How to choose fennel

Come scegliere il finocchio per ricette gustose

CONSISTENCY

The fennel must be smooth, of a bright and crisp white

TASTE

There are sweet and bitter fennels on the market: be careful to choose the right fennel for the recipe you want to make.

SHAPE

The fennel can be rounder (“male” fennel) or more elongated (“female” fennel). The first courses are perfect if eaten raw, the second ones after cooking.

SEASONAL

Fennel is mainly sown in summer and collected only in autumn-winter.

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