Fennel is a crisp vegetable with a mild licorice-like flavor. The bulb is low in carbohydrates and works well raw in salads or cooked in roasts and sautés. Fennel fits low-carb, keto, and diabetic-friendly eating.

Quick Carb Snapshot

  • Carbs (per 100 g): ~7 g total, ~4 g net
  • Carbs (standard portion): ~6–8 g net per 1 cup sliced
  • Glycemic Index: Low
  • Similar Low-Carb Options: Celery, bok choy (different flavor)
  • Blood Sugar Impact: Lower
  • Keto-Friendly? Yes (portion-aware)

Key Traits

  • Texture: Crunchy raw; tender when cooked
  • Flavor: Mild anise/licorice
  • Carb Impact: Low
  • GI / GL Notes: Low impact; moderate portion carbs
  • Common Uses: Salads, roasting, braising

Best For

  • Shaved salads with citrus
  • Roasted vegetable sides
  • Adding aromatic flavor to soups

Avoid For

  • If you dislike licorice flavors
  • Very large servings (net carbs add up)
  • Overcooking (can get mushy)

Why Choose Fennel for Low-Carb Eating

Texture & Structure

  • Crunchy like celery but more aromatic
  • Roasts well without starch
  • Adds bulk to dishes with fewer carbs than root vegetables

Flavor & Nutrition

  • Distinct flavor can replace sweeter vegetables
  • Low net carbs
  • Pairs well with fats (olive oil, cheese)

Storage & Shelf Life

Pantry

Not pantry-stable; refrigerate.

Cooked

Fresh fennel keeps 5–7 days refrigerated; cooked fennel keeps 3–4 days.

Signs It Has Gone Bad

  • Soft, wet outer layers
  • Sour smell
  • Brown slime

Allergy & Dietary Flags

  • Gluten-Free: Yes
  • Nuts: No
  • Nightshade: No
  • Vegan / Vegetarian: Yes

Often compared to celery and bok choy, fennel adds a
fresh aromatic crunch with low net carbs.

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