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  • Nutrition Hub

Fennel Seed

Fennel seed provides anethole, a naturally occurring compound studied for digestive and anti-inflammatory properties.
  • Nutrition Facts

Serving Size: 1 teaspoon whole (2g)

  • Calories: 7
  • Calories: 7
  • Fiber: 0.8g
  • Sugar: 0g
  • Protein: 0.3g
  • Fat: 0.3g
  • Key Nutrients
Anethole, the primary bioactive compound responsible for fennel's characteristic flavor and digestive properties
  • Key Vitamins
Vitamin B6 (1% DV), Thiamin (B1) (1% DV)
  • Essential Minerals
Manganese (6% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low
0-55
Medium
56-69
High
70+
0 20 40 60 80 100

This food has too little carbohydrate for a glycemic index to be measured.

Fresh Fennel Seed on white background
Fresh Fennel Seed on white background
Herb
  • Health Benefits:

    • Anethole has been studied for antispasmodic effects on smooth muscle, which some research links to relief from bloating, gas, and cramping.

    • Provides dietary fiber that supports healthy digestive transit and gut microbiome diversity.

    • Rich in calcium and iron relative to its small serving size, contributing to bone health and oxygen transport.

    • Anethole and other phenolic compounds in fennel seed have shown antioxidant activity in research.

    • Traditional use and emerging research support fennel seed's role in easing nausea, though the evidence is limited.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.