KETO VERDICTYES
Fennel seeds are moderate for keto with ~14.4g net carbs per 100g but excellent when used as a spice in teaspoon amounts. They support digestion and bring a licorice-like note to distinctive keto dishes.
Are Fennel Seeds Keto?
Seeds
Fennel seeds are moderate for keto with ~14.4g net carbs per 100g but excellent when used as a spice in teaspoon amounts. They support digestion and bring a licorice-like note to distinctive keto dishes.
- Net carbs (100g)14.4g
- Protein (100g)16g
- Fat (100g)15g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
14.4g
Total Carbs
50g
Fiber
35.6g
Protein
16g
Fat
15g
Calories
345
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Moderate net carbs (~14.4g/100g) but tiny spice portions (½–1 tsp) keep impact very low
- Exceptional fiber (35.6g/100g) supports digestion and satiety
- Powerful flavor means only small amounts are needed per serving
- Use primarily as seasoning, not a bulk food item
- Lower calorie density than many nuts/seeds (345 kcal/100g) when compared by weight
- Fits a wide range of keto cuisines: Mediterranean, Indian, pickling, and roasts
HEALTH BENEFITS
- High fiber content supports digestive health and regularity
- Contains anethole with potential anti-inflammatory and antispasmodic effects
- Traditionally used to reduce bloating and aid post-meal comfort
- Provides minerals like manganese and copper
- Aromatic compounds may support respiratory comfort
- Polyphenols contribute antioxidant activity
PREPARATION SUGGESTIONS
DIGESTION TEA
Steep 1 teaspoon seeds in hot water for a soothing after-meal digestif.
SEASONING BLEND
Grind with mustard-seeds and cumin-seeds for a rub on fish or pork.
INDIAN CURRY
Toast lightly and add to keto curry for authentic fennel warmth.
PICKLING SPICE
Add whole seeds to brine for vegetables and keto-friendly condiments.
ROASTED VEGETABLES
Toast and sprinkle over roasted cauliflower or cabbage for subtle anise notes.
SEAFOOD SEASONING
Include in Mediterranean-style seasoning for grilled fish or shrimp.