Fennel bulb, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked fennel bulb, offering a delightful transformation from crisp and anise-flavored to tender, sweet, and subtly aromatic. --- RECIPE --- Servings: 2-3 Prep Time: 20 minutes Ingredients: - 1 large fennel bulb - 1 tablespoon olive oil (optional) - 1/2 cup water or vegetable broth - Salt to taste - Black pepper to taste Instructions: 1. Trim the fronds and outer layer of the fennel bulb. Halve or quarter the bulb and slice thinly. 2. Heat olive oil (if using) in a skillet over medium heat. Add sliced fennel and sauté for 5 minutes. 3. Add water or broth, bring to a simmer, then reduce heat, cover, and cook for 10-15 minutes, or until tender. 4. Season with salt and pepper before serving.
Per 100g reference serving, Fennel bulb, cooked provides 62 kcal of energy, 1.42g protein (8% of calories), 8.32g total carbohydrates (49% of calories, including 3.5g dietary fiber and 4.48g sugars), and 3.22g total fat (43% of calories).
Vitamins Profile in Fennel bulb, cooked (Per 100g)
Track how Fennel bulb, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 11.6 mg | 12.9% DV |
| Vitamin A (RAE) | 65 µg | 7.2% DV |
| Vitamin E (Alpha-Tocopherol) | 1.11 mg | 7.4% DV |
| Vitamin K (Phylloquinone) | 74 µg | 61.7% DV |
| Vitamin B1 (Thiamin) | 0.01 mg | 0.8% DV |
| Vitamin B2 (Riboflavin) | 0.035 mg | 2.7% DV |
| Vitamin B3 (Niacin) | 0.693 mg | 4.3% DV |
| Vitamin B6 (Pyridoxine) | 0.067 mg | 3.9% DV |
| Total Folate (Vitamin B9) | 26 µg | 6.5% DV |
| Folate (Dietary Folate Equivalents) | 26 µg | 6.5% DV |
| Natural Food Folate | 26 µg | 6.5% DV |
| Choline | 15.3 mg | 2.8% DV |
| Preformed Retinol | 13 µg | 1.4% DV |
| Beta-Carotene | 631 µg | 17.5% DV |
| Lutein + Zeaxanthin | 657 µg | 6.6% DV |
Minerals & Electrolytes in Fennel bulb, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.84 mg | 4.7% DV |
| Calcium (Ca) | 56 mg | 4.3% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 472 mg | 10% DV |
| Zinc (Zn) | 0.23 mg | 2.1% DV |
| Selenium (Se) | 0.8 µg | 1.5% DV |
| Phosphorus (P) | 57 mg | 4.6% DV |
| Copper (Cu) | 0.075 mg | 8.3% DV |
| Sodium (Na) | 202 mg | 8.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.095 g | 5.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.956 g | 6.8% DV |
| Monounsaturated Fat (MUFA) | 1.14 g | 3.8% DV |
| Polyunsaturated Fat (PUFA) | 1.05 g | 5.3% DV |
| Saturated Fat (SFA) | 0.886 g | 4.4% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Fennel bulb, cooked contains 62 calories (kcal), 1.42g of protein, 8.32g of carbohydrates (3.5g fiber, 4.48g total sugars), and 3.22g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fennel bulb, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -8.33 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Fennel bulb, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fennel bulb, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.