Is Fennel Keto?

Other Vegetable
Fennel sticker illustration
KETO VERDICTYES

Fennel is keto-friendly with 4.2g net carbs per 100g. Its unique anise-like flavor and crisp texture make it a versatile addition to keto meals, whether raw in salads or roasted as a side dish.

Fennel is keto-friendly with 4.2g net carbs per 100g. Its unique anise-like flavor and crisp texture make it a versatile addition to keto meals, whether raw in salads or roasted as a side dish.

  • Net carbs (100g)4.2g
  • Protein (100g)1.2g
  • Fat (100g)0.2g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
4.2g
Total Carbs
7.3g
Fiber
3.1g
Protein
1.2g
Fat
0.2g
Calories
31

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low net carbs: 4.2g per 100g fits comfortably into keto meal plans
  • Good fiber content: 3.1g fiber supports digestive health
  • Unique flavor: Adds variety and sophistication to keto dishes
  • Low calorie: Allows for generous portions without impacting macros
  • Versatile preparation: Enjoy raw, roasted, braised, or grilled

HEALTH BENEFITS

  • Rich in vitamin C for immune support and antioxidant protection
  • Contains anethole, a compound with anti-inflammatory properties
  • Good source of potassium for heart health and blood pressure
  • May aid digestion and reduce bloating
  • Provides calcium for bone health
  • Contains phytonutrients that may have anticancer properties

PREPARATION SUGGESTIONS

ROASTED FENNEL

Quarter bulbs, toss with olive oil, salt, and pepper. Roast at 400°F for 35-40 minutes until caramelized and tender.

RAW FENNEL SALAD

Thinly slice fennel bulb, toss with lemon juice, olive oil, parmesan shavings, and arugula for a refreshing keto salad.

BRAISED FENNEL

Halve bulbs, braise in chicken broth and white wine until tender. Finish with butter and fresh herbs for elegant side dish.

GRILLED FENNEL

Cut into thick slices, brush with olive oil. Grill 4-5 minutes per side until charred and tender. Drizzle with balsamic vinegar.

FENNEL SOUP

Sauté fennel with onions, simmer in broth, blend with heavy cream. Top with crispy bacon for rich, comforting keto soup.

SAUTÉED FENNEL

Slice thinly, sauté in butter with garlic until softened. Season with salt, pepper, and lemon zest as a quick side dish.

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