Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine. Most often associated with Italian cooking, be sure to add this to your selection of fresh vegetables from the autumn through early spring when it is readily available and at its best. Try the simple raw fennel salad below or simply grill with EVOO, & sea salt

Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible. Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander. 

Nutrition Facts

Amount Per 1 cup, sliced (87 g) 100 grams 1 bulb (234 g)1 cup, sliced (87 g)

Calories 27

% Daily Value*

Total Fat 0.2 g0%

Cholesterol 0 mg0%

Sodium 45 mg1%

Potassium 360 mg10%

Total Carbohydrate 6 g2%

Dietary fiber 2.7 g10%

Protein 1.1 g2%

Vitamin A2%Vitamin C17%


Vitamin D0%Vitamin B-60%

Vitamin B-120%

Magnesium 3%

Shaved Fennel Salad Recipe

  • Prep time: 8 minutes
  • Yield: Serves 2-3


  • 1 fennel bulb, shaved paper thin (or as thin as possible without getting your fingers!)
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp fresh lemon juice
  • 1/8 teaspoon of chopped fresh thyme leaves
  • 1 Tbsp chopped flat-leafed parsley
  • 2 Tbsp shaved Parmesan cheese