Fennel

8/ 10Excellent

Controversy: 5.2

Rated by 11 diets

9 approve1 caution1 avoid

Is Fennel Healthy?

Yes — Fennel is broadly considered healthy. 9 out of 11 diets approve it.

Nutrition Facts

Per 100g

Calories: 31kcal
Protein: 1.2g
Carbs: 7.3g
Fat: 0.2g
Fiber: 3.1g
Sugar: 3.9g
Sodium: 52mg

Diet Ratings

Keto8/10APPROVED

Fennel bulb contains only 3.5g net carbs per 100g with minimal calories. High in fiber and very low in net carbohydrates, making it excellent for keto.

Vegan9/10APPROVED

Whole plant food with no animal products or derivatives. Versatile vegetable usable in cooking and raw preparations.

Paleo9/10APPROVED

Vegetable with no grains, legumes, or processing. Rich in fiber and micronutrients. Consistent with paleo principles.

Mediterranean9/10APPROVED

Vegetable staple in Mediterranean regions, particularly Southern Europe. Low calorie, high fiber, rich in antioxidants and minerals. Widely used in traditional Mediterranean cooking.

Carnivore1/10AVOID

Plant vegetable with minimal nutritional alignment to carnivore principles. Contains plant compounds and carbohydrates. Excluded by all major carnivore protocols.

Whole309/10APPROVED

Vegetable with no excluded ingredients. Whole, unprocessed, fully compliant.

Low-FODMAP5/10CAUTION

Fennel bulb is low-FODMAP at restricted portions (approximately 1 cup raw or 75g cooked per Monash), but becomes high-FODMAP at larger servings due to fructan content.

iMonash University rates fennel as low-FODMAP at ≤75g cooked; some practitioners recommend stricter avoidance during elimination phase due to variable fructan levels.

DASH9/10APPROVED

Low-calorie vegetable with minimal sodium, rich in fiber and potassium. Excellent DASH food with anti-inflammatory properties. Versatile preparation options.

Zone8/10APPROVED

Low-glycemic vegetable with minimal net carbs and high fiber. Excellent Zone carb choice. Low caloric density allows generous portions without disrupting macronutrient ratios. Anti-inflammatory properties align with Zone philosophy.

Anti-Inflammatory7/10APPROVED

Excellent anti-inflammatory vegetable rich in vitamin C, fiber, and polyphenols. Contains anethole and other compounds with documented anti-inflammatory properties. Low calorie, nutrient-dense, and supports digestive health.

GLP-1 Friendly8/10APPROVED

Low-calorie vegetable with good fiber content, minimal fat, and excellent digestibility. High water content supports hydration. Nutrient-dense per calorie. May help with GI comfort due to traditional digestive properties.

Controversy Index

Score range: 1–9/10. Higher controversy = more disagreement between diets.

Consensus5.2Divisive

Diet-Specific Tips for Fennel

Keto — 8/10

3.5g net carbs per 100g
High fiber content
Low calorie density
Whole food, unprocessed

Vegan — 9/10

100% plant-based
Whole food
No processing required
Digestive benefits

Paleo — 9/10

Whole vegetable
Unprocessed
Low calorie
Nutrient-dense

Mediterranean — 9/10

Mediterranean staple vegetable
High fiber and antioxidants
Low calorie density
Traditional culinary use

Whole30 — 9/10

Vegetable
No additives
Naturally compliant

Low-FODMAP — 5/10

Fructan content dose-dependent
Safe at ≤75g cooked serving
Exceeds threshold at larger portions

DASH — 9/10

Very low sodium
High fiber
Good potassium content
Low calorie density

Zone — 8/10

Very low glycemic index
High fiber content
Minimal net carbs
Anti-inflammatory

Anti-Inflammatory — 7/10

high vitamin C content
anethole with anti-inflammatory properties
excellent fiber source
low glycemic impact
supports gut health

GLP-1 Friendly — 8/10

High fiber (2.7g per cup)
Very low calorie density
High water content
Contains vitamin C
Traditionally supports digestion

Last reviewed: April 14, 2026Our methodology