Calories Fennel, seeds. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value345 kCal1684 kCal20.5%5.9%488 g
Proteins15.8 g76 g20.8%6%481 g
Fats14.87 g56 g26.6%7.7%377 g
Carbohydrates12.49 g219 g5.7%1.7%1753 g
Alimentary fiber39.8 g20 g199%57.7%50 g
Water8.81 g2273 g0.4%0.1%25800 g
Ash8.22 g~
Vitamin A, RE7 μg900 μg0.8%0.2%12857 g
Vitamin B1, thiamine0.408 mg1.5 mg27.2%7.9%368 g
Vitamin B2, riboflavin0.353 mg1.8 mg19.6%5.7%510 g
Vitamin B6, pyridoxine0.47 mg2 mg23.5%6.8%426 g
Vitamin C, ascorbic21 mg90 mg23.3%6.8%429 g
Vitamin PP, NE6.05 mg20 mg30.3%8.8%331 g
Potassium, K1694 mg2500 mg67.8%19.7%148 g
Calcium, Ca1196 mg1000 mg119.6%34.7%84 g
Magnesium, Mg385 mg400 mg96.3%27.9%104 g
Sodium, Na88 mg1300 mg6.8%2%1477 g
Sulfur, S158 mg1000 mg15.8%4.6%633 g
Phosphorus, P487 mg800 mg60.9%17.7%164 g
Trace Elements
Iron, Fe18.54 mg18 mg103%29.9%97 g
Manganese, Mn6.533 mg2 mg326.7%94.7%31 g
Copper, Cu1067 μg1000 μg106.7%30.9%94 g
Zinc, Zn3.7 mg12 mg30.8%8.9%324 g
Essential Amino Acids
Arginine *0.68 g~
valine0.915 g~
Histidine *0.331 g~
Isoleucine0.695 g~
leucine0.996 g~
lysine0.758 g~
methionine0.301 g~
threonine0.602 g~
tryptophan0.253 g~
phenylalanine0.647 g~
Replaceable amino acids
alanine0.789 g~
Aspartic acid1.833 g~
glycine1.107 g~
Glutamic acid2.956 g~
Proline0.9 g~
serine0.9 g~
tyrosine0.41 g~
Cysteine0.222 g~
Phytosterols66 mg~
Saturated fatty acids
Saturated fatty acids0.48 gmax 18.7 г
16: 0 Palmitic0.48 g~
Monounsaturated fatty acids9.91 gmin 16.8 г59%17.1%
18: 1 Olein (omega-9)9.91 g~
Polyunsaturated fatty acids1.69 gfrom 11.2 to 20.615.1%4.4%
18: 2 Linoleic1.69 g~
Omega-6 fatty acids1.69 gfrom 4.7 to 16.836%10.4%

The energy value is 345 kcal.

  • tbsp, whole = 5.8 g (20 kCal)
  • tsp, whole = 2 g (6.9 kCal)
Fennel, seeds rich in vitamins and minerals such as: vitamin B1 – 27,2%, vitamin B2 – 19,6%, vitamin B6 – 23,5%, vitamin C – 23,3%, vitamin PP – 30,3%, potassium – 67,8%, calcium – 119,6%, magnesium – 96,3%, phosphorus – 60,9%, iron – 103%, manganese – 326,7%, copper – 106,7%, zinc – 30,8 %
  • Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
  • Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
  • Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
  • Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
  • Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
Tags: calorie content 345 kcal, chemical composition, nutritional value, vitamins, minerals, how Fennel is useful, seeds, calories, nutrients, useful properties of Fennel, seeds

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