Aren't fennel seeds the best refreshment for us Indians? For us, fennel seeds are the same as mouth fresheners that we consume after our meals. But, there is a lot more to these rice-like shaped fennel seeds than just being a mouth freshener. 

Let us explore all about fennel seeds in detail now. 

What are fennel seeds? 

Fennel is a culinary herb as well as a medicinal plant, which belongs to Foeniculum Vulgare family, the same species of carrot, caraway and parsley family. This aromatic herb is the dried seeds of the fennel plant, is white and pale greenish in colour with feathery leaves having yellow flowers on it. Fennel plants are believed to be natives of Mediterranean regions, but they are now found, all over the world. And, India is known to be the largest exporter of fennel seeds globally. 

Fennel seeds are most popularly known as saunf in India, and they are used as a spice and possess sweet taste with a licorice-like flavour. It possesses a distinctive flavour and aroma because of the strong essential oils. Along with its culinary uses, fennel seeds are packed with a wide array of health benefits. 

Nutrition Value of Fennel Seeds:

1 tbsp. of fennel seeds contains: 

  • Calcium: 69.37 mg
  • Calories: 31
  • Carbohydrates: 3.03g
  • Iron: 1.08mg
  • Magnesium: 22.33mg
  • Niacin: 0.35mg
  • Phosphorus: 28.25mg
  • Potassium: 98.25mg
  • Protein: 0.92g
  • Riboflavin: 0.02mg
  • Sodium: 5.1mg
  • Thiamin: 0.02mg
  • Total dietary fiber: 2.3g  
  • Total fat: 0.86g
  • Vitamin A: 7.83 international units (IU) 
  • Vitamin B-6: 0.03mg
  • Vitamin C: 1.22mg
  • Zinc: 0.21mg

Fennel Seeds Uses:

  • Fennel seeds are most probably in seed form, but many times are grounded to become a powder and are used in spice mixes. 
  • Fennel seeds are used widely as a mouth freshener in India after consumption of the meal. 
  • Fennel seeds are useful for tadka or tempering in pickles, chutneys and dishes. 
  • Fennel seeds are also boiled and steeped in water and given to children as colic-reliever.
  • Fennel seeds are added to bread, soups, curries, desserts and salads to enhance their flavour. 

Fennel Seeds Health Benefits: 

This sweet and pleasant scented herb has a lot of health benefits, have a look at some of those: 

  • Antioxidant: Antioxidants in fennel seeds prevent ageing and holds down the redundant radicals from the body. And also prevent diseases that get critical on later stages. 
  • Blood Pressure: A study found that chewing fennel seeds helps keep blood pressure in check. The seeds are a rich source of potassium, which helps control blood pressure and heart rate. 
  • Weight Loss:Fennel seeds if consumed regularly aides’ weight loss by improving metabolism. Adding fennel seeds as a part of your daily diet will work wonders in losing weight. 
  • Digestive Health: The essential oils in seeds secrete digestive juices and enzymes that ease and improve the digestive process. It helps reduce bloating, heartburn, IBS, GERD etc. 
  • Breastfeeding:Fennel seeds are known to have galactogenic properties that help increase breast milk production and promote lactation. 
  • Cholesterol: The presence of fibres in fennel seeds decrease cholesterol re-absorption and prevent heart diseases. 
  • Good Skin: Fennel seeds possess vitamins that help skin glow more and make you look younger. Fennel tea is best for treating acne and providing with smoother skin. 

Possible Side Effects of Fennel Seeds:

  • Fennel seeds act like estrogen, so do not use fennel seeds for conditions like breast cancer, endometriosis, ovarian cancer etc., which may get worsened because of estrogen. 
  • Fennel seeds are harmful when someone is allergic to plants like carrot, celery or mugwort. 


Make sure to add this incredible herb to your kitchen. You can use fennel seeds and lakhnavi fennel seeds in your daily in or after meals consumption. You can buy both from Vasant Masala Online Store. Vasant Masala is a leading spice manufacturer that provides 100% pure and authentic spices online and in stores.