Anise Bulb Nutrition Facts | Crisp, Clean Data

A raw anise-style fennel bulb packs ~31 calories per 100 g, plus fiber, vitamin C, and potassium.

Shoppers often see “anise” tags stuck under a white, layered vegetable with feathery fronds. In most produce aisles that label points to florence fennel, a crisp bulb with a sweet, licorice-leaning bite. Spice jars marked “anise,” by contrast, hold seeds from a different plant entirely. This guide keeps the lens on the vegetable bulb sold as fennel, since that’s what the produce label means in day-to-day cooking.

Anise-Like Bulb Nutrition Guide

One cup of sliced fennel, about eighty-seven grams, delivers low calories and a helpful mix of micronutrients. You get fiber for fullness, vitamin C for antioxidant support, and a healthy hit of potassium. The texture stays juicy and crisp, so it works raw in salads or roasted into a sweet side.

Serving	Calories	Notable Nutrients
1 cup sliced (87 g)	27	2.7 g fiber, 10.4 mg vitamin C, 360 mg potassium
100 g	31	3.1 g fiber, 12 mg vitamin C, 414 mg potassium
1 bulb (234 g)	73	7.3 g fiber, 28 mg vitamin C, 970 mg potassium

Those numbers come from standard lab entries for raw fennel, such as USDA-sourced tables. Actual values shift with bulb size, trimming, and growing conditions, yet the overall pattern is steady: modest energy, solid fiber, and a standout potassium to sodium balance. That combo helps many home cooks treat fennel as a crunchy, hydrating vegetable that plays well with citrus, herbs, and olive oil.

What Counts As The “Bulb” Portion

The edible base is a bundle of swollen leaf stalks. Slice off the root end and any scarred outer layers to reveal tender, pale ribs. Fronds bring a dill-like aroma; stalks cook like celery. All three parts are edible; the table uses the bulb for serving sizes since that’s what most people weigh and eat.

Macros: Calories, Carbs, Fiber, And Protein

Calories stay low because fennel is mostly water. Carbohydrate sits in the mid single digits per cup, with three to four grams of natural sugars and close to three grams of fiber. Protein is about a gram per cup and fat is near zero. Roasting concentrates sweetness a bit by driving off water, yet the macro balance stays lean.

Fiber Type And Fullness

That two to three gram fiber range may look modest, but it’s dense for such a low calorie portion. The mix includes both soluble and insoluble types. In practice, that means a pleasant chew and slower digestion that can help meals feel more satisfying. Toss thin slices with lemon and olive oil as a starter, or roast wedges until caramelized and sweet to pair with fish or grains.

Vitamins: Vitamin C, Folate, And Vitamin K

Vitamin C pops first, landing in the low double digits of milligrams per cup. Folate shows up in small, useful amounts. Vitamin K rises higher, especially in the delicate fronds, hitting strong double digit microgram figures in a typical serving. Those three together make the bulb a handy way to round out daily totals when you already eat staples like potatoes, rice, or pasta that bring fewer vitamins.

Minerals: Potassium Leads

Potassium is the headline mineral. A cup sits in the mid three hundreds of milligrams, with sodium only in the mid double digits. That ratio suits many heart-smart plates. Calcium and magnesium appear in smaller amounts, with iron and manganese adding a little more. While the bulb won’t replace greens or beans for iron, it contributes variety.

How Cooking Changes The Numbers

Heat softens fennel’s bite and concentrates flavor. Roasting trims water and nudges sugars forward; steaming keeps more moisture; braising blends the bulb into sauces or broths. Water-soluble vitamins can dip with long simmering; quick sautés or roasts hold onto more. If vitamin C matters, save a portion of thin raw slices for the plate and cook the rest. If tenderness matters, cut into wedges, sear, and finish in the oven until the edges brown.

Shopping, Storing, And Prepping

Pick heavy bulbs with tight, white layers and firm stalks. Fresh fronds should look bright green. Skip bruised or cracked bases. Store bulbs in the fridge in a loose bag for up to five days. For prep, trim the base, peel tough outer ribs, and cut lengthwise for wedges or crosswise for half-moons. A mandoline makes paper-thin slices for salads, while a sharp chef’s knife handles thicker cuts for roasting.

Flavor Pairs That Bring Out The Best

Citrus, apple, pear, and pomegranate lift fennel’s natural sweetness. Parsley, dill, mint, and tarragon echo its herbal side. Toasted nuts add crunch; parmesan or pecorino brings salt and umami. For proteins, try salmon, white fish, chicken, or chickpeas. A quick salad idea: shaved bulb with orange segments, olive oil, and a pinch of salt. A warm side: wedges seared in a hot pan, then roasted with a splash of stock until tender.

Label Clarity: Anise Seeds Versus The Vegetable Bulb

Seed jars named anise come from a different species than the crisp vegetable. Both plants carry anethole, the aromatic that delivers that licorice-leaning flavor, which is why the names get mixed. Grocery signs sometimes use “anise” for the bulb, yet recipe writers use fennel for the same item. If your market sells a white bulb with green fronds, you’re looking at fennel. If a recipe calls for anise seeds, that’s a spice, not a vegetable.

Serving Ideas By Goal

Light, Crunchy Plates

Raw slices play well with sharp dressings. Shave the bulb and toss with lemon juice, a drizzle of olive oil, salt, and a handful of chopped herbs. Add thin apple for sweetness. This keeps calories low while delivering texture and freshness.

Comforting Roasts

Roast wedges on a sheet pan with carrots and onions. A little oil, a pinch of salt, and a high oven bring browning and sweetness. The result sits happily beside roast chicken or can be folded into cooked farro with feta.

Allergens, Sensitivities, And Safety

Allergy to plants in the carrot family exists, and cross-reactions can appear at times. People taking certain medications may need to watch for interactions with concentrated extracts or oils. The fresh vegetable bulb used in normal cooking tends to be well tolerated by most eaters; anyone with a known seasoning allergy should check ingredient lists when spice blends include anise or fennel seeds.

How It Fits Into Daily Values

Dietary reference numbers on labels use standard daily values as a guidepost based on FDA updates. Per cup, fennel contributes around ten percent of fiber targets, about a tenth of the vitamin C baseline, and a mid single digit slice of potassium. Stack a portion of bulb onto a plate built from grains, proteins, and other vegetables and you nudge totals in a friendly direction without adding many calories.

Common Mix-Ups And Smart Substitutions

Names aside, the vegetable bulb and the spice seed can swap flavors in light ways. Crushed fennel seeds sprinkle a roast with a stronger aroma; the bulb gives body and moisture. Star anise is a third, unrelated spice with a bolder profile. If a recipe wants crunch and mild sweetness, the bulb is the match. If a sausage mix needs a licorice note, seeds do the job. Taste and adjust, and you’ll learn the line between them fast.

Quick Reference: Nutrients Per Cup

Nutrient	Amount	% DV
Calories	27 kcal	1%
Carbohydrate	6.4 g	2%
Fiber	2.7 g	10%
Sugars	3.4 g	—
Protein	1.1 g	2%
Fat	0.17 g	0%
Vitamin C	10.4 mg	12%
Folate	23.5 μg	6%
Vitamin K	54.6 μg	46%
Potassium	360 mg	8%
Calcium	43 mg	3%
Iron	0.64 mg	4%
Magnesium	14.8 mg	4%
Sodium	45 mg	2%

Prep Notes That Preserve Nutrients

Cut just before serving to limit vitamin C loss. If you plan a mixed salad, toss the fennel with acid first; lemon juice slows browning and keeps slices crisp. When roasting, keep pieces similar in size so the batch cooks evenly. A hot oven helps build flavor without long cook times.

Seed Spice Versus Bulb Veg

The spice sold as anise comes from a different species and has no swollen base. The produce “anise” bulb is florence fennel. Seeds are calorie-dense and rich in oils. The bulb is watery, crisp, and light. Swap seeds for aroma; use the bulb when you want volume and moisture.

Finishing Touches That Shine

Salt slices early for salads to draw a little water and soften edges. For roasts, give pieces space so steam escapes and browning happens. Finish with lemon for brightness.