Fennel Seeds Nutrition Facts: Calories, Vitamins & Minerals (USDA Data) | Cardamom Nectar
📊 USDA Verified Data

Fennel Seeds
Nutrition Facts

القيمة الغذائية للشمر — بيانات موثقة

Complete nutritional profile of fennel seeds (Shamar / شمر / Saunf / سونف) — every macro, vitamin, and mineral, per teaspoon and per 100g. Sourced directly from USDA FoodData Central.

📋 Source: USDA FoodData Central · FDC ID 171329 · Verified 2026
7
kcal
Per tsp
0.8g
fiber
Per tsp
1.2mg
iron
Per tsp
24mg
calcium
Per tsp
0.4mg
Vit C
Per tsp
Quick Reference — Per Teaspoon (2g)
Calories7 kcal <1% DV
Total Fat0.3g <1% DV
Carbohydrates1.1g <1% DV
Dietary Fiber0.8g 3% DV
Protein0.3g <1% DV
Iron1.2mg 7% DV ✦
Calcium24mg 2% DV
Manganese0.13mg 6% DV
Fennel seeds nutrition facts — shamar saunf nutritional profile USDA data
Emily Rhodes
Written by
Dr. Michael Bennett
📋 USDA Verified
📌 Fennel Seeds Nutritional Value — Quick Answer
Fennel seeds (Shamar / شمر / Saunf / سونف) are nutritionally dense for a spice. Per 100g they contain 345 calories, 39.8g fiber (159% DV), 18.5mg iron (103% DV), 1,196mg calcium (92% DV), 385mg magnesium (92% DV), and 21mg Vitamin C. Per typical teaspoon serving (2g), the caloric contribution is just 7 calories.
الشمر غني بالألياف (٣٩.٨ غرام/١٠٠غ) · الحديد (١٨.٥ملغ — ١٠٣٪ من الاحتياج اليومي) · الكالسيوم (١١٩٦ملغ) · المغنيسيوم (٣٨٥ملغ) · فيتامين C — مع كمية ضئيلة من السعرات الحرارية
Per Serving · لكل حصة

Fennel Seeds Nutrition Per Teaspoon (2g)

Since fennel seeds are used as a spice, the teaspoon serving size is the most practical measure. A typical recipe uses ½–2 teaspoons — here is exactly what that adds to your diet.

📋 Source: USDA FoodData Central, FDC ID 171329, Spices, fennel seed. All Daily Values (DV) based on 2,000 calorie diet per FDA guidelines.
Nutrition Facts
1 serving per container
Serving size                     1 tsp (2g)
Amount Per Serving
Calories
7
% Daily Value*
Total Fat 0.3g0%
Saturated Fat 0.02g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 2mg0%
Total Carbohydrate 1.1g0%
Dietary Fiber 0.8g3%
Total Sugars 0g
Includes 0g Added Sugars0%
Protein 0.3g
Vitamin D 0mcg0%
Calcium 24mg2%
Iron 1.2mg7%
Potassium 62mg1%
Manganese 0.13mg6%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Complete Data · USDA بيانات كاملة

Fennel Seeds Nutrition Per 100g — Full USDA Data

Complete nutritional breakdown of fennel seeds (Foeniculum vulgare) per 100g dry weight. Source: USDA FoodData Central, FDC ID 171329.

NutrientPer 100gPer 1 tsp (2g)Per 1 tbsp (6g)% DV (100g)
⚡ Macronutrients
Calories345 kcal7 kcal21 kcal—
Total Fat14.9g0.3g0.9g19%
Saturated Fat0.48g0.01g0.03g2%
Monounsaturated Fat9.91g0.2g0.6g—
Polyunsaturated Fat1.69g0.03g0.1g—
Total Carbohydrates52.3g1.05g3.1g19%
Dietary Fiber39.8g0.8g2.4g159% ✦
Sugars0g0g0g0%
Protein15.8g0.32g0.95g32%
Water8.81g0.18g0.53g—
🔩 Minerals
Iron18.5mg1.2mg1.85mg103% ✦
Calcium1,196mg24mg72mg92% ✦
Magnesium385mg7.7mg23mg92% ✦
Manganese6.53mg0.13mg0.39mg283% ✦
Potassium1,694mg33.9mg102mg36%
Phosphorus487mg9.7mg29mg39%
Zinc3.7mg0.07mg0.22mg34%
Copper1.07mg0.02mg0.06mg119%
Selenium6.3mcg0.13mcg0.38mcg11%
Sodium88mg1.8mg5.3mg4%
🌟 Vitamins
Vitamin C21mg0.42mg1.26mg23%
Vitamin B1 (Thiamine)0.41mg0.008mg0.025mg34%
Vitamin B2 (Riboflavin)0.35mg0.007mg0.021mg27%
Vitamin B3 (Niacin)6.05mg0.12mg0.36mg38%
Vitamin B60.47mg0.009mg0.028mg28%
Folate (B9)10mcg0.2mcg0.6mcg3%
Vitamin A135 IU2.7 IU8.1 IU3%
Vitamin E2.1mg0.04mg0.13mg14%
Vitamin K62.8mcg1.3mcg3.8mcg52%
🧬 Bioactive Compounds
Trans-Anethole~80% of EOPrimary bioactive compound — digestive, anti-inflammatory—
Fenchone~12% of EOAntimicrobial, flavour compound—
Estragole~5% of EOPhytoestrogenic compound—
Quercetin~180mgAntioxidant polyphenol — anti-inflammatory—
Rosmarinic AcidPresentAntioxidant, antimicrobial polyphenol—
KaempferolPresentAntioxidant flavonoid — cardioprotective—

DV = Daily Value based on 2,000 calorie diet per FDA (2016 regulations). ✦ = Exceptionally high. EO = Essential Oil fraction. Source: USDA FoodData Central #171329

Key Nutrients · العناصر الغذائية الرئيسية

Fennel Seeds Nutritional Properties — What Makes Them Special

Six nutritional properties that explain why Shamar (شمر) and Saunf (سونف) have been prized in Arab, South Asian, and Mediterranean medicine for thousands of years.

Fennel seeds iron content for blood health — shamar saunf iron nutrition
🩸
18.5 mg / 100g
103% Daily Value — Exceptional

Iron — Blood & Oxygen

Fennel seeds are one of the richest plant sources of iron — exceeding beef liver gram for gram. Iron is essential for haemoglobin production, oxygen transport, and energy metabolism. Particularly relevant for women of reproductive age, vegetarians, and anaemia-prone populations common in the Arab world.

الحديد — ١٨.٥ ملغ لكل ١٠٠غ (١٠٣٪ من الاحتياج اليومي) · مهم لفقر الدم والطاقة
Fennel seeds dietary fiber content for digestion — high fiber spice
🌾
39.8 g / 100g
159% Daily Value — Exceptional

Dietary Fiber — Digestion & Gut Health

Fennel seeds have an extraordinarily high fiber content — 159% of the daily requirement per 100g. This insoluble and soluble fiber combination explains their potent digestive benefits: relieving constipation, reducing IBS symptoms, feeding beneficial gut bacteria, and slowing glucose absorption. Each teaspoon adds 0.8g fiber to your diet.

الألياف الغذائية — ٣٩.٨غ/١٠٠غ (١٥٩٪ من الاحتياج) · سبب رئيسي لفوائد الشمر للهضم
Fennel seeds calcium content for bone health — shamar calcium nutrition
🦴
1,196 mg / 100g
92% Daily Value per 100g

Calcium — Bones & Muscles

Fennel seeds contain more calcium per 100g than milk (119mg/100ml). While you won’t consume 100g of seeds in one sitting, adding fennel seeds to daily cooking provides a meaningful calcium boost from an unexpected source. Calcium works alongside fennel’s magnesium (385mg/100g) for comprehensive bone mineral density support.

الكالسيوم — ١١٩٦ملغ/١٠٠غ · أعلى من الحليب! يدعم صحة العظام والعضلات
Fennel seeds magnesium content for heart and muscle health nutrition
⚡
385 mg / 100g
92% Daily Value per 100g

Magnesium — Heart, Nerves & Energy

Magnesium is involved in over 300 enzymatic reactions in the human body — and fennel seeds are an exceptionally rich source. Magnesium supports heart rhythm, nerve function, blood pressure regulation, blood sugar control, and energy production. Deficiency is common globally; adding fennel seeds to cooking is one of the tastiest ways to address it.

المغنيسيوم — ٣٨٥ملغ/١٠٠غ · يشارك في ٣٠٠+ تفاعل إنزيمي · مهم للقلب والأعصاب والطاقة
Fennel seeds manganese content — highest DV nutrient in fennel seeds
🔬
6.53 mg / 100g
283% Daily Value — Highest in Fennel!

Manganese — The Hidden Superstar

Manganese is fennel seeds’ highest nutrient relative to the daily value — 283% per 100g. This trace mineral is essential for bone formation, wound healing, antioxidant enzyme function (superoxide dismutase), and carbohydrate metabolism. Even a single teaspoon provides 6% of the daily manganese requirement — a meaningful contribution from such a small amount.

المنغنيز — ٢٨٣٪ من الاحتياج اليومي/١٠٠غ · النجم الخفي في الشمر · ضروري للعظام ومضادات الأكسدة
Fennel seeds antioxidants quercetin rosmarinic acid polyphenol content
🛡️
~180 mg quercetin / 100g
One of the richest spice sources

Antioxidants — Quercetin & Polyphenols

Beyond conventional nutrients, fennel seeds contain significant amounts of the antioxidant quercetin (~180mg/100g), rosmarinic acid, and kaempferol. These polyphenols neutralise free radicals, inhibit inflammatory NF-κB pathways, and have shown cancer-preventive activity in laboratory studies. Trans-anethole (the primary essential oil compound) is itself a potent antioxidant and anti-inflammatory agent.

مضادات الأكسدة — الكيرسيتين وحمض الروزماريك والأنيثول · تحارب الالتهابات المزمنة وأمراض القلب
Interactive Tool · أداة تفاعلية

Fennel Seeds Nutrition Calculator

Enter your serving size and get the exact nutritional values — with Arabic translation of the key numbers.

Daily Habit Example

If you drink 1 cup of Shamar tea daily (1 tsp seeds) you get: 7 calories, 0.8g fiber, 1.2mg iron (7% DV), 24mg calcium — every single day, with zero effort.

Cooking Habit Example

Adding 1 tbsp of Shamaar to a pot of machboos (serves 6) — each person gets just 3.5 calories from fennel but 0.31mg iron, 12mg calcium, and full digestive benefits.

Nutrition Calculator 📊
How much fennel seeds are you using? — كم من الشمر تستخدم؟
Spice Comparison · مقارنة التوابل

Fennel Seeds vs Other Spices — Nutritional Comparison

How does Shamar/Saunf stack up nutritionally against other common spices? Per 100g comparison using USDA data.

Spice (per 100g)CaloriesFiber (g)Iron (mg)Calcium (mg)Magnesium (mg)Vit C (mg)
🌿 Fennel Seeds (Shamar)34539.8 ✦18.5 ✦1196 ✦385 ✦21
Cumin Seeds (Zeera)37510.566.4 ✦9313667.7
Coriander Seeds29841.916.370933021
Cardamom (Hail/Elaichi)3112813.938322921 ✦
Fenugreek Seeds (Hilba)32324.633.51761913
Anise Seeds (Yansoon)33714.636.9664617021
Black Seeds (Habbatus Sauda)37510.515.7931——

✦ = Notably high for this nutrient. Source: USDA FoodData Central. All values per 100g dry weight.

Key Takeaway — Where Fennel Wins

Fennel seeds rank #1 or #2 for fiber and calcium among common spices. Their iron content (18.5mg/100g) is exceptional, though cumin is higher. For magnesium, fennel and cumin are essentially tied at the top. Fennel’s unique advantage is its combination of high minerals + the bioactive compound trans-anethole, which no other common spice contains in meaningful amounts.

القيمة الغذائية للشمر — للقارئ العربي

الشمر (Foeniculum vulgare) من أكثر التوابل كثافةً غذائيةً في العالم. رغم استخدامه بكميات صغيرة، يُضيف إلى وجباتك عناصر غذائية نادرة يصعب الحصول عليها من مصادر أخرى — لا سيما الحديد والكالسيوم والمغنيسيوم والألياف.

أبرز العناصر الغذائية في الشمر
  • الألياف الغذائية٣٩.٨غ · ١٥٩٪ يومي
  • الحديد١٨.٥ملغ · ١٠٣٪ يومي
  • الكالسيوم١١٩٦ملغ · ٩٢٪ يومي
  • المغنيسيوم٣٨٥ملغ · ٩٢٪ يومي
  • المنغنيز٦.٥٣ملغ · ٢٨٣٪ يومي
  • البروتين١٥.٨غ / ١٠٠غ
  • فيتامين C٢١ملغ / ١٠٠غ
  • فيتامين K٦٢.٨ ميكروغرام
  • السعرات الحرارية٣٤٥ سعرة/١٠٠غ · ٧ سعرة/ملعقة صغيرة
لماذا الشمر مفيد جداً غذائياً؟

يُستخدم الشمر بكميات قليلة (ملعقة صغيرة إلى كبيرة)، لذا تبدو سعراته الحرارية ضئيلة جداً (٧ سعرات فقط للملعقة الصغيرة). لكن الفوائد الحقيقية تأتي من استخدامه اليومي المنتظم في الشاي والطبخ — حيث يُضيف تراكمياً كميات مهمة من الحديد والكالسيوم والألياف إلى نظامك الغذائي.

الشمر في الوجبة اليومية — حساب عملي
كوب شاي الشمر يومياً (١ ملعقة صغيرة)
🔥 ٧ سعرات فقط
🩸 ١.٢ملغ حديد (٧٪ من اليومي)
🦴 ٢٤ملغ كالسيوم
🌾 ٠.٨غ ألياف (٣٪ يومي)
⚡ ٧.٧ملغ مغنيسيوم
ملعقة كبيرة في المجبوس (٣× في الأسبوع)
🔥 ٢١ سعرة فقط
🩸 ١.٨٥ملغ حديد (١٠٪ يومي)
🦴 ٧٢ملغ كالسيوم
🌾 ٢.٤غ ألياف (٩٪ يومي)
⚡ ٢٣ملغ مغنيسيوم
💡 الخلاصة: الشمر يومياً في الشاي أو الطبخ يُضيف حديداً وكالسيوماً وألياف بدون أي سعرات تذكر — مثالي لمن يريد تغذية أفضل بجهد أقل.
FAQ · أسئلة شائعة

Fennel Seeds Nutrition — FAQ

Most asked questions about the nutritional value and properties of fennel seeds.

Fennel seeds contain 7 calories per teaspoon (2g) and 345 calories per 100g. Since fennel is a spice used in small quantities, its caloric contribution to meals is minimal — typically 7–21 calories per dish. If you drink one cup of Shamar tea daily (1 tsp seeds), you add just 7 calories to your daily intake. The high calorie count per 100g is misleading — nobody eats 100g of fennel seeds in one sitting.
الملعقة الصغيرة من الشمر = ٧ سعرات فقط · ١٠٠غ = ٣٤٥ سعرة لكن هذه الكمية لا تُستهلك أبداً دفعة واحدة.
Yes — fennel seeds are exceptionally high in iron: 18.5mg per 100g (103% DV). However, per teaspoon serving (2g), you get 1.2mg iron (7% DV). For maximum iron absorption, pair fennel with a Vitamin C source (lemon in Shamar tea works perfectly — Vitamin C enhances non-heme iron absorption by up to 3×). This makes fennel tea with lemon an especially iron-smart choice for women, vegetarians, and anyone managing anaemia.
نعم — الشمر غني جداً بالحديد (١٨.٥ملغ/١٠٠غ). لتحسين الامتصاص: أضف ليموناً لشاي الشمر — فيتامين C يُضاعف امتصاص الحديد ثلاث مرات.
Fennel seeds’ key nutritional properties are: Very high fiber (39.8g/100g — the reason for digestive benefits), exceptional iron (103% DV/100g), high calcium (92% DV/100g — more than milk per gram), high magnesium (92% DV/100g), highest manganese of any common spice (283% DV/100g), significant Vitamin C (21mg/100g), good protein (15.8g/100g), and the bioactive compound trans-anethole which provides anti-inflammatory and digestive benefits beyond conventional nutrition.
الخصائص الغذائية للشمر: ألياف عالية جداً + حديد استثنائي + كالسيوم ومغنيسيوم عاليان + أعلى نسبة منغنيز بين التوابل + فيتامين C + مركب الأنيثول النشط.
Fennel seeds rank among the top spices nutritionally: they have the highest calcium of common spices (1196mg/100g vs cumin’s 931mg), tied for highest magnesium with cumin (385mg), exceptional fiber (39.8g — similar to coriander), and good iron (18.5mg — lower than cumin’s 66mg but among the highest overall). Fennel’s unique nutritional advantage is the combination of minerals PLUS the bioactive compound trans-anethole, which no other common spice contains in therapeutic amounts.
From a pure nutrition standpoint, fennel seeds are excellent for weight management: only 7 calories per teaspoon, high fiber (which promotes satiety), zero sugar, minimal carbohydrates per serving, and a mild diuretic effect (reducing water retention). The practical approach: substitute high-calorie snacks with chewing fennel seeds (traditional Arab/South Asian practice), drink Shamar cold brew before meals, and add fennel to cooking for flavour without calorie load. The fiber helps you feel fuller for longer.
الشمر ممتاز للتخسيس: ٧ سعرات فقط للملعقة + ألياف تُعطيك شعوراً بالشبع + صفر سكر + خصائص مدرة للبول. بديل صحي للوجبات الخفيفة عالية السعرات.
Fennel seeds contain a broad vitamin profile: Vitamin C (21mg/100g — 23% DV), Vitamin K (62.8mcg — 52% DV), Vitamin B3/Niacin (6.05mg — 38% DV), Vitamin B1/Thiamine (0.41mg — 34% DV), Vitamin B6 (0.47mg — 28% DV), Vitamin B2/Riboflavin (0.35mg — 27% DV), Vitamin E (2.1mg — 14% DV), and small amounts of Vitamin A and Folate. Vitamin C and K are the most nutritionally significant on a per-serving basis.
فيتامينات الشمر: فيتامين C + K + مجموعة فيتامين B (B1،B2،B3،B6) + فيتامين E + فيتامين A. فيتامين K وC الأعلى نسبةً بين الجميع.
Fennel seeds contain 15.8g of protein per 100g — surprisingly high for a spice. However, per teaspoon serving (2g), this translates to just 0.32g protein. Fennel seeds are not a practical protein source due to the small amounts consumed. Their protein content does contribute to satiety when used in cooking, but the primary nutritional value of fennel seeds is their minerals, fiber, and bioactive compounds rather than protein content.
📊 USDA Verified Data

Fennel Seeds
Nutrition Facts

القيمة الغذائية للشمر — بيانات موثقة

Complete nutritional profile of fennel seeds (Shamar / شمر / Saunf / سونف) — every macro, vitamin, and mineral, per teaspoon and per 100g. Sourced directly from USDA FoodData Central.

📋 Source: USDA FoodData Central · FDC ID 171329 · Verified 2026
7
kcal
Per tsp
0.8g
fiber
Per tsp
1.2mg
iron
Per tsp
24mg
calcium
Per tsp
0.4mg
Vit C
Per tsp
Quick Reference — Per Teaspoon (2g)
Calories7 kcal <1% DV
Total Fat0.3g <1% DV
Carbohydrates1.1g <1% DV
Dietary Fiber0.8g 3% DV
Protein0.3g <1% DV
Iron1.2mg 7% DV ✦
Calcium24mg 2% DV
Manganese0.13mg 6% DV
Fennel seeds nutrition facts — shamar saunf nutritional profile USDA data
Emily Rhodes
Written by
Dr. Michael Bennett
📋 USDA Verified
📌 Fennel Seeds Nutritional Value — Quick Answer
Fennel seeds (Shamar / شمر / Saunf / سونف) are nutritionally dense for a spice. Per 100g they contain 345 calories, 39.8g fiber (159% DV), 18.5mg iron (103% DV), 1,196mg calcium (92% DV), 385mg magnesium (92% DV), and 21mg Vitamin C. Per typical teaspoon serving (2g), the caloric contribution is just 7 calories.
الشمر غني بالألياف (٣٩.٨ غرام/١٠٠غ) · الحديد (١٨.٥ملغ — ١٠٣٪ من الاحتياج اليومي) · الكالسيوم (١١٩٦ملغ) · المغنيسيوم (٣٨٥ملغ) · فيتامين C — مع كمية ضئيلة من السعرات الحرارية
Per Serving · لكل حصة

Fennel Seeds Nutrition Per Teaspoon (2g)

Since fennel seeds are used as a spice, the teaspoon serving size is the most practical measure. A typical recipe uses ½–2 teaspoons — here is exactly what that adds to your diet.

📋 Source: USDA FoodData Central, FDC ID 171329, Spices, fennel seed. All Daily Values (DV) based on 2,000 calorie diet per FDA guidelines.
Nutrition Facts
1 serving per container
Serving size                     1 tsp (2g)
Amount Per Serving
Calories
7
% Daily Value*
Total Fat 0.3g0%
Saturated Fat 0.02g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 2mg0%
Total Carbohydrate 1.1g0%
Dietary Fiber 0.8g3%
Total Sugars 0g
Includes 0g Added Sugars0%
Protein 0.3g
Vitamin D 0mcg0%
Calcium 24mg2%
Iron 1.2mg7%
Potassium 62mg1%
Manganese 0.13mg6%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Complete Data · USDA بيانات كاملة

Fennel Seeds Nutrition Per 100g — Full USDA Data

Complete nutritional breakdown of fennel seeds (Foeniculum vulgare) per 100g dry weight. Source: USDA FoodData Central, FDC ID 171329.

NutrientPer 100gPer 1 tsp (2g)Per 1 tbsp (6g)% DV (100g)
⚡ Macronutrients
Calories345 kcal7 kcal21 kcal—
Total Fat14.9g0.3g0.9g19%
Saturated Fat0.48g0.01g0.03g2%
Monounsaturated Fat9.91g0.2g0.6g—
Polyunsaturated Fat1.69g0.03g0.1g—
Total Carbohydrates52.3g1.05g3.1g19%
Dietary Fiber39.8g0.8g2.4g159% ✦
Sugars0g0g0g0%
Protein15.8g0.32g0.95g32%
Water8.81g0.18g0.53g—
🔩 Minerals
Iron18.5mg1.2mg1.85mg103% ✦
Calcium1,196mg24mg72mg92% ✦
Magnesium385mg7.7mg23mg92% ✦
Manganese6.53mg0.13mg0.39mg283% ✦
Potassium1,694mg33.9mg102mg36%
Phosphorus487mg9.7mg29mg39%
Zinc3.7mg0.07mg0.22mg34%
Copper1.07mg0.02mg0.06mg119%
Selenium6.3mcg0.13mcg0.38mcg11%
Sodium88mg1.8mg5.3mg4%
🌟 Vitamins
Vitamin C21mg0.42mg1.26mg23%
Vitamin B1 (Thiamine)0.41mg0.008mg0.025mg34%
Vitamin B2 (Riboflavin)0.35mg0.007mg0.021mg27%
Vitamin B3 (Niacin)6.05mg0.12mg0.36mg38%
Vitamin B60.47mg0.009mg0.028mg28%
Folate (B9)10mcg0.2mcg0.6mcg3%
Vitamin A135 IU2.7 IU8.1 IU3%
Vitamin E2.1mg0.04mg0.13mg14%
Vitamin K62.8mcg1.3mcg3.8mcg52%
🧬 Bioactive Compounds
Trans-Anethole~80% of EOPrimary bioactive compound — digestive, anti-inflammatory—
Fenchone~12% of EOAntimicrobial, flavour compound—
Estragole~5% of EOPhytoestrogenic compound—
Quercetin~180mgAntioxidant polyphenol — anti-inflammatory—
Rosmarinic AcidPresentAntioxidant, antimicrobial polyphenol—
KaempferolPresentAntioxidant flavonoid — cardioprotective—

DV = Daily Value based on 2,000 calorie diet per FDA (2016 regulations). ✦ = Exceptionally high. EO = Essential Oil fraction. Source: USDA FoodData Central #171329

Key Nutrients · العناصر الغذائية الرئيسية

Fennel Seeds Nutritional Properties — What Makes Them Special

Six nutritional properties that explain why Shamar (شمر) and Saunf (سونف) have been prized in Arab, South Asian, and Mediterranean medicine for thousands of years.

Fennel seeds iron content for blood health — shamar saunf iron nutrition
🩸
18.5 mg / 100g
103% Daily Value — Exceptional

Iron — Blood & Oxygen

Fennel seeds are one of the richest plant sources of iron — exceeding beef liver gram for gram. Iron is essential for haemoglobin production, oxygen transport, and energy metabolism. Particularly relevant for women of reproductive age, vegetarians, and anaemia-prone populations common in the Arab world.

الحديد — ١٨.٥ ملغ لكل ١٠٠غ (١٠٣٪ من الاحتياج اليومي) · مهم لفقر الدم والطاقة
Fennel seeds dietary fiber content for digestion — high fiber spice
🌾
39.8 g / 100g
159% Daily Value — Exceptional

Dietary Fiber — Digestion & Gut Health

Fennel seeds have an extraordinarily high fiber content — 159% of the daily requirement per 100g. This insoluble and soluble fiber combination explains their potent digestive benefits: relieving constipation, reducing IBS symptoms, feeding beneficial gut bacteria, and slowing glucose absorption. Each teaspoon adds 0.8g fiber to your diet.

الألياف الغذائية — ٣٩.٨غ/١٠٠غ (١٥٩٪ من الاحتياج) · سبب رئيسي لفوائد الشمر للهضم
Fennel seeds calcium content for bone health — shamar calcium nutrition
🦴
1,196 mg / 100g
92% Daily Value per 100g

Calcium — Bones & Muscles

Fennel seeds contain more calcium per 100g than milk (119mg/100ml). While you won't consume 100g of seeds in one sitting, adding fennel seeds to daily cooking provides a meaningful calcium boost from an unexpected source. Calcium works alongside fennel's magnesium (385mg/100g) for comprehensive bone mineral density support.

الكالسيوم — ١١٩٦ملغ/١٠٠غ · أعلى من الحليب! يدعم صحة العظام والعضلات
Fennel seeds magnesium content for heart and muscle health nutrition
⚡
385 mg / 100g
92% Daily Value per 100g

Magnesium — Heart, Nerves & Energy

Magnesium is involved in over 300 enzymatic reactions in the human body — and fennel seeds are an exceptionally rich source. Magnesium supports heart rhythm, nerve function, blood pressure regulation, blood sugar control, and energy production. Deficiency is common globally; adding fennel seeds to cooking is one of the tastiest ways to address it.

المغنيسيوم — ٣٨٥ملغ/١٠٠غ · يشارك في ٣٠٠+ تفاعل إنزيمي · مهم للقلب والأعصاب والطاقة
Fennel seeds manganese content — highest DV nutrient in fennel seeds
🔬
6.53 mg / 100g
283% Daily Value — Highest in Fennel!

Manganese — The Hidden Superstar

Manganese is fennel seeds' highest nutrient relative to the daily value — 283% per 100g. This trace mineral is essential for bone formation, wound healing, antioxidant enzyme function (superoxide dismutase), and carbohydrate metabolism. Even a single teaspoon provides 6% of the daily manganese requirement — a meaningful contribution from such a small amount.

المنغنيز — ٢٨٣٪ من الاحتياج اليومي/١٠٠غ · النجم الخفي في الشمر · ضروري للعظام ومضادات الأكسدة
Fennel seeds antioxidants quercetin rosmarinic acid polyphenol content
🛡️
~180 mg quercetin / 100g
One of the richest spice sources

Antioxidants — Quercetin & Polyphenols

Beyond conventional nutrients, fennel seeds contain significant amounts of the antioxidant quercetin (~180mg/100g), rosmarinic acid, and kaempferol. These polyphenols neutralise free radicals, inhibit inflammatory NF-κB pathways, and have shown cancer-preventive activity in laboratory studies. Trans-anethole (the primary essential oil compound) is itself a potent antioxidant and anti-inflammatory agent.

مضادات الأكسدة — الكيرسيتين وحمض الروزماريك والأنيثول · تحارب الالتهابات المزمنة وأمراض القلب
Interactive Tool · أداة تفاعلية

Fennel Seeds Nutrition Calculator

Enter your serving size and get the exact nutritional values — with Arabic translation of the key numbers.

Daily Habit Example

If you drink 1 cup of Shamar tea daily (1 tsp seeds) you get: 7 calories, 0.8g fiber, 1.2mg iron (7% DV), 24mg calcium — every single day, with zero effort.

Cooking Habit Example

Adding 1 tbsp of Shamaar to a pot of machboos (serves 6) — each person gets just 3.5 calories from fennel but 0.31mg iron, 12mg calcium, and full digestive benefits.

Nutrition Calculator 📊
How much fennel seeds are you using? — كم من الشمر تستخدم؟
Spice Comparison · مقارنة التوابل

Fennel Seeds vs Other Spices — Nutritional Comparison

How does Shamar/Saunf stack up nutritionally against other common spices? Per 100g comparison using USDA data.

Spice (per 100g)CaloriesFiber (g)Iron (mg)Calcium (mg)Magnesium (mg)Vit C (mg)
🌿 Fennel Seeds (Shamar)34539.8 ✦18.5 ✦1196 ✦385 ✦21
Cumin Seeds (Zeera)37510.566.4 ✦9313667.7
Coriander Seeds29841.916.370933021
Cardamom (Hail/Elaichi)3112813.938322921 ✦
Fenugreek Seeds (Hilba)32324.633.51761913
Anise Seeds (Yansoon)33714.636.9664617021
Black Seeds (Habbatus Sauda)37510.515.7931——

✦ = Notably high for this nutrient. Source: USDA FoodData Central. All values per 100g dry weight.

Key Takeaway — Where Fennel Wins

Fennel seeds rank #1 or #2 for fiber and calcium among common spices. Their iron content (18.5mg/100g) is exceptional, though cumin is higher. For magnesium, fennel and cumin are essentially tied at the top. Fennel's unique advantage is its combination of high minerals + the bioactive compound trans-anethole, which no other common spice contains in meaningful amounts.

القيمة الغذائية للشمر — للقارئ العربي

الشمر (Foeniculum vulgare) من أكثر التوابل كثافةً غذائيةً في العالم. رغم استخدامه بكميات صغيرة، يُضيف إلى وجباتك عناصر غذائية نادرة يصعب الحصول عليها من مصادر أخرى — لا سيما الحديد والكالسيوم والمغنيسيوم والألياف.

أبرز العناصر الغذائية في الشمر
  • الألياف الغذائية٣٩.٨غ · ١٥٩٪ يومي
  • الحديد١٨.٥ملغ · ١٠٣٪ يومي
  • الكالسيوم١١٩٦ملغ · ٩٢٪ يومي
  • المغنيسيوم٣٨٥ملغ · ٩٢٪ يومي
  • المنغنيز٦.٥٣ملغ · ٢٨٣٪ يومي
  • البروتين١٥.٨غ / ١٠٠غ
  • فيتامين C٢١ملغ / ١٠٠غ
  • فيتامين K٦٢.٨ ميكروغرام
  • السعرات الحرارية٣٤٥ سعرة/١٠٠غ · ٧ سعرة/ملعقة صغيرة
لماذا الشمر مفيد جداً غذائياً؟

يُستخدم الشمر بكميات قليلة (ملعقة صغيرة إلى كبيرة)، لذا تبدو سعراته الحرارية ضئيلة جداً (٧ سعرات فقط للملعقة الصغيرة). لكن الفوائد الحقيقية تأتي من استخدامه اليومي المنتظم في الشاي والطبخ — حيث يُضيف تراكمياً كميات مهمة من الحديد والكالسيوم والألياف إلى نظامك الغذائي.

الشمر في الوجبة اليومية — حساب عملي
كوب شاي الشمر يومياً (١ ملعقة صغيرة)
🔥 ٧ سعرات فقط
🩸 ١.٢ملغ حديد (٧٪ من اليومي)
🦴 ٢٤ملغ كالسيوم
🌾 ٠.٨غ ألياف (٣٪ يومي)
⚡ ٧.٧ملغ مغنيسيوم
ملعقة كبيرة في المجبوس (٣× في الأسبوع)
🔥 ٢١ سعرة فقط
🩸 ١.٨٥ملغ حديد (١٠٪ يومي)
🦴 ٧٢ملغ كالسيوم
🌾 ٢.٤غ ألياف (٩٪ يومي)
⚡ ٢٣ملغ مغنيسيوم
💡 الخلاصة: الشمر يومياً في الشاي أو الطبخ يُضيف حديداً وكالسيوماً وألياف بدون أي سعرات تذكر — مثالي لمن يريد تغذية أفضل بجهد أقل.
FAQ · أسئلة شائعة

Fennel Seeds Nutrition — FAQ

Most asked questions about the nutritional value and properties of fennel seeds.

Fennel seeds contain 7 calories per teaspoon (2g) and 345 calories per 100g. Since fennel is a spice used in small quantities, its caloric contribution to meals is minimal — typically 7–21 calories per dish. If you drink one cup of Shamar tea daily (1 tsp seeds), you add just 7 calories to your daily intake. The high calorie count per 100g is misleading — nobody eats 100g of fennel seeds in one sitting.
الملعقة الصغيرة من الشمر = ٧ سعرات فقط · ١٠٠غ = ٣٤٥ سعرة لكن هذه الكمية لا تُستهلك أبداً دفعة واحدة.
Yes — fennel seeds are exceptionally high in iron: 18.5mg per 100g (103% DV). However, per teaspoon serving (2g), you get 1.2mg iron (7% DV). For maximum iron absorption, pair fennel with a Vitamin C source (lemon in Shamar tea works perfectly — Vitamin C enhances non-heme iron absorption by up to 3×). This makes fennel tea with lemon an especially iron-smart choice for women, vegetarians, and anyone managing anaemia.
نعم — الشمر غني جداً بالحديد (١٨.٥ملغ/١٠٠غ). لتحسين الامتصاص: أضف ليموناً لشاي الشمر — فيتامين C يُضاعف امتصاص الحديد ثلاث مرات.
Fennel seeds' key nutritional properties are: Very high fiber (39.8g/100g — the reason for digestive benefits), exceptional iron (103% DV/100g), high calcium (92% DV/100g — more than milk per gram), high magnesium (92% DV/100g), highest manganese of any common spice (283% DV/100g), significant Vitamin C (21mg/100g), good protein (15.8g/100g), and the bioactive compound trans-anethole which provides anti-inflammatory and digestive benefits beyond conventional nutrition.
الخصائص الغذائية للشمر: ألياف عالية جداً + حديد استثنائي + كالسيوم ومغنيسيوم عاليان + أعلى نسبة منغنيز بين التوابل + فيتامين C + مركب الأنيثول النشط.
Fennel seeds rank among the top spices nutritionally: they have the highest calcium of common spices (1196mg/100g vs cumin's 931mg), tied for highest magnesium with cumin (385mg), exceptional fiber (39.8g — similar to coriander), and good iron (18.5mg — lower than cumin's 66mg but among the highest overall). Fennel's unique nutritional advantage is the combination of minerals PLUS the bioactive compound trans-anethole, which no other common spice contains in therapeutic amounts.
From a pure nutrition standpoint, fennel seeds are excellent for weight management: only 7 calories per teaspoon, high fiber (which promotes satiety), zero sugar, minimal carbohydrates per serving, and a mild diuretic effect (reducing water retention). The practical approach: substitute high-calorie snacks with chewing fennel seeds (traditional Arab/South Asian practice), drink Shamar cold brew before meals, and add fennel to cooking for flavour without calorie load. The fiber helps you feel fuller for longer.
الشمر ممتاز للتخسيس: ٧ سعرات فقط للملعقة + ألياف تُعطيك شعوراً بالشبع + صفر سكر + خصائص مدرة للبول. بديل صحي للوجبات الخفيفة عالية السعرات.
Fennel seeds contain a broad vitamin profile: Vitamin C (21mg/100g — 23% DV), Vitamin K (62.8mcg — 52% DV), Vitamin B3/Niacin (6.05mg — 38% DV), Vitamin B1/Thiamine (0.41mg — 34% DV), Vitamin B6 (0.47mg — 28% DV), Vitamin B2/Riboflavin (0.35mg — 27% DV), Vitamin E (2.1mg — 14% DV), and small amounts of Vitamin A and Folate. Vitamin C and K are the most nutritionally significant on a per-serving basis.
فيتامينات الشمر: فيتامين C + K + مجموعة فيتامين B (B1،B2،B3،B6) + فيتامين E + فيتامين A. فيتامين K وC الأعلى نسبةً بين الجميع.
Fennel seeds contain 15.8g of protein per 100g — surprisingly high for a spice. However, per teaspoon serving (2g), this translates to just 0.32g protein. Fennel seeds are not a practical protein source due to the small amounts consumed. Their protein content does contribute to satiety when used in cooking, but the primary nutritional value of fennel seeds is their minerals, fiber, and bioactive compounds rather than protein content.
ll */ const io=new IntersectionObserver(e=>{ e.forEach(x=>{if(x.isIntersecting){x.target.style.opacity='1';x.target.style.transform='translateY(0)';io.unobserve(x.target);}}); },{threshold:.06}); document.querySelectorAll('.spot-card,.sc').forEach(el=>{ el.style.opacity='0';el.style.transform='translateY(18px)'; el.style.transition='opacity .5s ease,transform .5s ease';io.observe(el); });