5+ A Day



Fennel Availability

Fennel is available in from March through to August.


Storage and Handling

Store in the refrigerator.Handle all fresh produce with care and wash before eating.



Fennel has a long history and is one of the oldest cultivated plants. During medieval times, people hung fennel above doorways, as they believed it warded off roaming evil spirits. Early settlers in New Zealand introduced fennel and it now grows from North Cape to Bluff. 



  • Fennel is also called Florence Fennel
  • Every part of fennel is edible from seed to root
  • Fennel is classified as a herb, a vegetable and a spice
  • The herb fennel is grown for leaves, which have a characteristic aniseed flavour and aroma
  • An old gardening mantra suggested: "plant fennel near your kennel" to protect your pooch from fleas


Growing Fact

  • Fennel is easy to grow and is attractive to bees


Nutrition Information

Serving size: 87g - 1 cup bulb, sliced, raw

Avg Quantity per serving Avg Quantity per 100g
Energy (kJ/Cal) 112/27 129/31
Protein (g) 1.1 1.2
Fat, total (g) 0.2 0.2
- saturated (g) 0.08 0.09
Carbohydrate (g) 6.4 7.3
- sugars (g) 3.4 3.9
Dietary Fibre (g) 2.7 3.1
Sodium (mg) 45 52
Calcium (mg) 43 42
Potassium (mg) 360 414
Vitamin C (mg) 10.4 12
Folate (µg) 23 27
Calcium (mg) 42.6 49
Iron (mg) 0.64 0.73
Niacin (mg) 0.56 0.64
Magnesium (mg) 14.8 17
Riboflavin (mg) 0.03 0.03
Zinc (mg) 0.17 0.2
Thiamin (mg) 0.01 0.01

Source: The Concise New Zealand Food Composition Tables, 8th Edition, Plant & Food Research

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