What Is Fennel? Nutrition, Benefits, How to Cook With It, More Everyday Health MenuNewslettersSearch Diet & Nutrition A Complete Guide to Fennel Health Benefits Risks Cooking Tips Top Sellers More By Kristeen Cherney, PhDMedically Reviewed by Kelly Kennedy, RDNReviewed: July 12, 2019Medically ReviewedFennel can add a punch of licorice-like flavor to your dishes.Davide Illini/StocksyFennel is an aromatic plant that can be used as a seed or an herb. While perhaps best known for its ability to add a bright burst of licorice-like flavor to dishes, fennel is also used in personal care and alternative medicine. Learn more about this Mediterranean plant, along with all of its possible health benefits and risks. What Is Fennel Exactly Fennel comes from a perennial plant that grows up to 3 feet tall. It also has small, yellow flowers and hollow stems. Fennel is classified as an herb, and historians believe it originated in the Mediterranean. (1) Ancient Romans dubbed fennel “foeniculum,” which translates to “fragrant hay.” (2,3) Today, fennel grows all around the world. In fact, fennel is so prominent that it’s considered invasive in some areas because it can sprout rapidly and dominate native vegetation. It grows particularly well in areas of dry soil along bodies of water, such as riverbanks. (1) Historians believe fennel first appeared in the United States in Virginia, after the Spanish settled there. (3) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More The Main Fennel Nutrition Facts to KnowBelow are the nutrition facts for 1 cup of sliced, raw fennel, per the United States Department of Agriculture (USDA): (4)Calories: 27Protein: 1 grams (g) (2 percent daily value)Fat: 0.2 gCarbohydrates: 6 gFiber: 2.7 g (11 percent DV)Natural Sugars: 3 gCalcium: 43 milligrams (mg) (4 percent DV)Iron: 0.64 mg (3 percent DV)Magnesium: 15 mg (3 percent DV)Potassium: 360 mg (7 percent DV)Vitamin A: 838 international units (IU) (17 percent DV)Vitamin C: 10.4 mg (17 percent DV) Like other produce, the U.S. Department of Agriculture's MyPlate guidelines lists raw fennel as a good source of fiber, along with other nutrients like vitamin C and A. The Ultimate Diet Plan for a Happier Less-Stressed You These are the absolute best and worst foods to eat when you’re frazzled.Article What Are the Possible Health Benefits of Fennel While fennel is perhaps best known as an herb, eating fennel raw can be nutritious as well. According to the USDA, 1 cup of raw fennel contains about 360 mg of potassium. (4) That’s about 7 percent of the recommended daily value of 4,700 mg. (5) Potassium is crucial to managing high blood pressure. (6) Eating enough potassium-rich foods like fennel can also help promote kidney function, bone health, and muscle strength. (5) One scientific review of fennel and women’s health also noted the possible effects the plant may have on easing menopausal symptoms. But more research is needed on how fennel may fit into alternative medicine, the authors note. For now it’s too early to know whether eating fennel or taking fennel supplements could be beneficial for women experiencing menopause. (7) Fennel is also sometimes used as a diuretic. Some people add the plant to tea or mix it with water, syrup, and salt. The diuretic effects are sometimes used in hopes of helping treat high blood pressure, though this effect also needs more research. (1) Other proposed health benefits of fennel include: (1,2)Anti-inflammatory for eye conditions, such as glaucomaChronic cough reliefAlleviation of flatulence and other gastrointestinal ailmentsRelief for infant teething painIncreased breast milkAntidote for poisonous plants Some of these purported benefits are related to antibacterial and anti-inflammatory properties. (8) Eating fennel plants could produce these benefits, but more research is needed to know whether fennel supplements and oils produce the same effect. Editor s Picks in Diet and Nutrition 10 Popular Low-Carb Diets and Their Pros and Cons 7 Common Nutrient Deficiencies and Their Signs 5 Tricks for Getting Enough Fruit and Veggies 8 Healthier Peanut Butter Brands You Should Have in Your Kitchen Is Fennel Good for Weight Loss Eating fennel is a good way to get vital nutrients, such as vitamins A and C, as well as potassium and magnesium. A 1-cup serving is also a good source of fiber, at about 11 percent of the recommended daily value for adults. (4) When part of a healthy diet, fiber-rich vegetables such as fennel can help you lose weight by keeping you fuller on fewer calories. More specifically, fennel contains soluble fiber, which helps slow down your body’s digestion process. The slower you digest food, the longer the calories will provide energy without making you hungry for more. (9,10) Aside from the nutritional makeup of fennel, some people say taking fennel supplements can similarly help with weight loss. The claim is fennel increases levels of the hormone melatonin in the brain, which in turn may naturally suppress appetite. (Melatonin is released in the dark and plays an important role in helping you fall asleep.) Chewing on fennel seeds purportedly reduces hunger levels, too. (11)More on Foods With Fiber 10 High-Fiber Foods to Add to Your DietAnother claim is fennel contains diuretic properties that can simultaneously help you lower high blood pressure and drop extra water weight. (1,11) Still, there’s little scientific evidence available to back up such claims. For weight loss that’s safe (and stays off), it’s best to embark on a healthy and well-balanced diet (that could include fennel!) combined with exercise. (10,11) The Best Ways to Select and Store Fennel The many forms of fennel are best suited to different uses. If you’re cooking with whole fennel, you’ll use the seeds, bulb, leaves, and fronds from the plant. Green seeds are preferable, but you can also use fresh and dried leaves. Fennel bulb may be eaten raw or cooked via grilling or sautéing. (1) The fronds are the herblike part of the vegetable and can be used fresh in many recipes. (12) Pollen is the flower of another form of wild fennel, but this is considered a commodity and is usually reserved for special meals. (1) When picking out fresh fennel, look for firm bulbs with bright green tops and leaves. After buying, you can store fennel in the refrigerator for up to five days. (12) Fennel is also sold as supplements, dried herbs, and essential oils. Keep these forms of fennel stored in cool, dark places such as a cabinet to help prevent them from spoiling. More Ingredients Like FennelBasilChia SeedsChamomileCinnamonFlaxseedGarlicSaffronSalt How Do You Eat Fennel Fresh (raw or cooked) fennel offers the most nutritional value. (4,12) The possible benefits of fennel supplements, teas, and essential oils are less certain. Fennel is a surprisingly versatile vegetable. It can be added for its licorice-like flavor to salads and coleslaws. (12,13) When cooking fennel, you have the option to sauté or roast it. The tops of the fennel may be finely chopped and added to vegetables and meats. It even works for pickling. (13) What Is Fennel Best In Fennel tends to be a popular ingredient in salads and pastas. (1,13) It also makes a good flavoring for fish and chicken, as well as sausages. (1) Check out some of these fennel-inspired recipes to get more of this flavorful vegetable in your life:Cauliflower and Fennel SaladGrilled Salmon With Yellow Beets, Fennel, and Citrus SaladFennel and Tomato Bruschetta10-Minute Pasta Dinner With Turkey Meatballs, Red Pepper, and KaleQuick Dill Pickles With Apple Cider Vinegar What Is a Good Substitute for Fennel Fennel has a distinctive licorice-like flavor. (12) If you don’t have fennel on hand, though, all isn’t lost just yet — there are certain herbs you can use instead. One possible substitute for fennel is a similar herb called anise, as the two have a comparable taste and smell. But anise isn’t as strong. Their seeds also appear alike. (1) Sometimes fennel is confused with dill because the two have similar-looking leaves. (1) It’s also sometimes confused with fenugreek because of the similarity in names. (2) Dill is still another substitute you can use if you don’t have fennel. You can also use other types of spices in place of fennel seeds, including: (14)Licorice rootCaraway seedsCumin seedsCoriander Most Popular in Diet and Nutrition 5 Reasons Why You Should Eat Oatmeal Every Day 10 Best and Worst Oils for Your Health 7 Healthiest Salad Dressings for Weight Loss 10 Healthy Foods That Are Great Sources of Iron Proposed Benefits of Fennel Essential OilThe active ingredient in fennel essential oil is called trans-anethole, which may help reduce bacterial and inflammatory activities in the body. (8) While human studies to this end are limited, one animal study found a link between fennel essential oils and a reduced risk of bacterial respiratory infections when inhaled via vapor. (15) More research is needed on this end to determine how effective fennel can be in warding off harmful microbes, such as bacteria and fungi. Fennel essential oil is also sometimes used for weight loss. But there’s no research to support that any significant weight loss can occur from ingesting, inhaling, or applying fennel oil to the skin (in a carrier oil). Not to mention, ingesting essential oils is a controversial practice that most healthcare providers wouldn’t recommend. Some alternative practitioners suggest that fennel may be used instead as a complement to a healthy lifestyle, along with taking supportive herbs such as green coffee bean. (11) It’s important to talk to your doctor about any herbs or essential oils you plan on using, as these may cause adverse reactions in some people and in those on certain medications. To dilute an essential oil by 2 percent (a good target), mix 12 drops of the oil with each fluid ounce (30 milliliters [ml]) of your carrier, which can be a lotion or moisturizer, a cold-pressed carrier oil, a vegetable butter, or another lipid. (16) The recommended dose for fennel essential oil ranges between 0.1 and 0.6 ml diluted in 5 to 7 g total. (3) You always need to dilute pure essential oils before applying them to the skin. (17) You can use jojoba, almond, coconut, or olive oil. Even with dilution, it’s possible to have a reaction to essential oils like fennel. You may also be at an increased risk if you have an inflammatory skin condition, or if your skin is currently irritated. (17) It’s a good idea to test a small area of skin before applying it to a larger area. Wait a day or two to see if a reaction develops, such as redness, itchiness, or hives. (17) Also, fennel essential oil may irritate your eyes. It’s a good idea to avoid widespread use on your face. Never take fennel essential oil internally, unless otherwise directed by your doctor. (17) 6 Natural Oils for Smooth Skin That Aren t Coconut Oil After reading about some of the possible result of these nourishing skin-soothers, you’ll want to add them your beauty routine, stat.Article Potential Side Effects and Health Risks of FennelThough fennel was historically used for issues with lactation and menstruation, such applications haven’t been found to be safe. (3) Although rare, allergic reactions to fennel are also possible. According to the Cleveland Clinic, about 2 percent of food allergies in the United States are spice allergies. The exact percentage of fennel allergies isn’t clear. (18) You may be at an increased risk of fennel sensitivity if you also have a food sensitivity or allergy to peaches, notes a review published in Clinical and Translational Allergy. (19) Symptoms of an allergy to fennel typically happen five to 10 minutes after eating it. Signs may include hives, rash, swelling, and itchiness. (17) See your doctor for possible allergy testing if you think you might be allergic to fennel. Other side effects are mostly connected to using fennel essential oils and may include: (3)Skin reactionsSun poisoningSeizuresHallucinationsPremature reproductive development (in girls) More Editor s Picks in Diet and Nutrition Your Top 11 Kitchen Essentials Checklist to Cook Healthy Recipes The 5 Best Low-Carb Meal Delivery Services 21 Tips for Weight Loss That Actually Work 8 Creative Ways to Cook With Apple Cider Vinegar Top-Selling Fennel Products on AmazonTo add more fennel to your diet and lifestyle, check out some of these top-rated supplements on Amazon:Nature’s Way Fennel Seed; $13.69; AmazonOrganic Fennel Seed; $14.24; AmazonBuddha Teas Organic Fennel Seed Tea; $11.33; AmazonHawaii Pharm Fennel Alcohol-Free Liquid Extract; $19.95; AmazonNature’s Answer Fennel Seed With Organic Alcohol; $9.98; Amazon NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Fennel. Bismarck.Medicinal Spices Exhibit: Fennel. University of California, Los Angeles History and Special Collections Louise M. Darling Biomedical Library. 2002.Fennel. Drugs.com. June 7, 2018.Basic Report: 11957, Fennel, Bulb, Raw. United States Department of Agriculture. April 2018.Potassium: Fact Sheet for Consumers. National Institutes of Health: Office of Dietary Supplements. May 2, 2018.How Potassium Can Help Control High Blood Pressure. American Heart Association. January 29, 2018.Lee HW, Lim HJ, Jun JH, et al. Fennel (Foeniculum vulgare) on Management of Menopausal Symptoms: A Protocol for Systematic Review of Randomized Controlled Trials. Medicine. March 2018.Zhang S, Chen X, Devshilt I, et al. Fennel Main Constituent, Trans-Anethole Treatment Against LPS-Induced Acute Lung Injury by Regulation of Th17/Treg Function. Molecular Medicine Reports. August 2018.Fiber. Medline Plus. July 9, 2018.Some Myths About Nutrition and Physical Activity. National Institute of Diabetes and Digestive and Kidney Diseases. April 2017.The Weight Loss Benefits of Fennel Seed Essential Oil. Global Healing Center. October 14, 2015.Fennel: Nutrition, Selection, Storage. Produce for Better Health Foundation.10 Ways to Cook With Fennel Tonight. One Green Planet. November 20, 2014.6 Substitutes for Fennel Seeds. Fruitful Kitchen. May 1, 2017.Amat S, Baines D, Alexander TW. A Vapour Phase Assay for Evaluating the Antimicrobial Activities of Essential Oils Against Bovine Respiratory Bacterial Pathogens. Letters in Applies Microbiology. December 2017.Guide to Diluting Essential Oils. Aroma Web.Exploring Aromatherapy: Safety Information. National Association for Holistic Aromatherapy.Diagnostic Workup for Fennel Allergy. Cleveland Clinic: Allergy Cases.Stafylaraki C, Farioli L, Scibilia J, et al. Hypersensitivity to Fennel Is Frequent in Peach Allergic Patients and LTP Is a Major Fennel Allergen. 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