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Fennel seeds
Aromatics · Rt

Fennel seeds

8.8% water · 345 kcal

Per 100 g
345 kcal Energy
15.8 g Protein
52.29 g Carbs
14.87 g Fat
39.8 g Fibre
Gluten-free Year round · stored for winter

Let’s cook with it → Invent something with it

What it is for

They give the character. Same technique, same ingredient, a different trio of spices — and the dish moves to another cuisine entirely. Most of their aroma molecules are volatile.

Where it catches you out

Volatile ones go in last, sturdy ones first. Mint and basil after the heat; bay and cinnamon right at the start.

The knack

Fennel bulb and seed are separate foods; this table describes dry seeds and does not apply to strained tea.

Storage and health

How to keep it, and who it suits.

Keeping it

Keep in an airtight container in a cool, dry, dark cupboard for 2-3 years.

Gluten-free

Plain fennel seed contains no gluten grain.

Glycaemic index

This ingredient carries no meaningful carbohydrate, so it has no glycaemic index. On its own it will not move blood sugar; what you eat alongside it decides that.

Same family

Ga Garlic GarlicAllicin forms 60 s after cutting Cu Cumin CuminCuminaldehyde · fat soluble Cf Chilli flakes Chilli flakesCapsaicin dissolves in fat, not water Ci Cinnamon CinnamonCinnamaldehyde 60–75% Bp Black pepper Black pepperPiperine · aroma flees once ground Mi Mint MintMenthol is volatile · add off the heat Ba Basil BasilLinalool · blackens with heat, add last Sa Saffron SaffronCrocin is water soluble · 0.1 g is enough Su Sumac SumacpH 3.1 · dry acid that adds no water By Bay leaf Bay leafEugenol · only opens up with long cooking Ks Bulb onion Bulb onion89.1% water · 40 kcal K5 Red onion Red onionAnthocyanin · less sulphur Ts Spring onion Spring onion89.8% water · 32 kcal My Parsley Parsley87.7% water · 36 kcal De Dill Dill86% water · 43 kcal Lk Lemon peel Lemon peel81.6% water · 47 kcal Cr Nigella seeds Nigella seeds6% water · 387 kcal Is Urfa pepper Urfa pepper? Kek Dried oregano Dried oregano9.9% water · 265 kcal Me Dried marjoram Dried marjoram7.6% water · 271 kcal At Anise seeds Anise seeds9.5% water · 337 kcal Yn Allspice Allspice8.5% water · 263 kcal K3 Cloves Cloves9.9% water · 274 kcal Ze Ground turmeric Ground turmeric12.9% water · 312 kcal Zn Fresh ginger Fresh ginger78.9% water · 80 kcal Mh Mahleb Mahleb? Da Mastic resin Mastic resin? Za Za’atar (sesame blend) Za’atar (sesame blend)? Kir Sweet paprika Sweet paprika11.2% water · 282 kcal Ht Ground mustard seed Ground mustard seed5.3% water · 508 kcal Kis Coriander seeds Coriander seeds8.9% water · 298 kcal Cv Soapwort root Soapwort root? Vc Vanilla pod Vanilla pod? Kak Cocoa powder (unsweetened) Cocoa powder (unsweetened)3% water · 228 kcal