Vegetable

How much fiber is in fennel?

Fennel has 2.7 g of fiber per 1 cup sliced (87 g). That is 10% of the 28 g daily value and a moderate amount for a vegetable. Per 100 g it works out to 3.1 g, which ranks 20 of 60 vegetables in the FiberUp database. About 33% of that fiber is soluble and 67% insoluble. It would take 10 servings to reach the 25 g adequate intake for women and 15 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

2.7g

per 1 cup sliced

3.1g

per 100 g

10%

daily value

#20of 60

vegetables

Soluble vs insoluble

Soluble 0.9g 33% Insoluble 1.8g 67%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About fennel and fiber

A cup of sliced fennel bulb gives 2.7 grams of fiber with a mild anise flavor that mellows when roasted. The fronds are edible and count toward plant diversity.

Counts toward plant diversityHigh FODMAP at this serving

How fennel compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Asparagus	1 cup	2.8 g	2.1 g	10%
Cooked Cabbage	1 cup	2.8 g	1.9 g	10%
Parsnip	1/2 cup sliced	2.8 g	3.6 g	10%
Green Beans	1 cup	2.7 g	2.5 g	10%
Fennel	1 cup sliced	2.7 g	3.1 g	10%
Bell Pepper	1 medium	2.5 g	2.1 g	9%
Eggplant	1 cup cubed	2.5 g	2.5 g	9%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

10×

servings of fennel to reach 25 g, the adequate intake for adult women

15×

servings of fennel to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for fennel

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Fennel, bulb, raw	2 g	–	–
Fennel bulb, cooked	3.5 g	–	–
Spices, fennel seed	39.8 g	–	–

Frequently asked questions

How much fiber is in fennel?

1 cup sliced of fennel, about 87 grams, contains 2.7 grams of dietary fiber. That is 3.1 grams of fiber per 100 grams and 10% of the 28 gram daily value.

Is fennel high in fiber?

Not especially. Fennel has 2.7 g per serving, which ranks 20 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in fennel soluble or insoluble?

About 33% of the fiber in fennel is soluble (0.9 g) and 67% is insoluble (1.8 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of fennel would reach a daily fiber goal?

It would take about 10 servings to reach 25 g (the adequate intake for adult women) and 15 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.