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High in fiber and folate, with naturally salty samphire contributing sodium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Artichoke with samphire (180 g) has 79 calories. That works out to 44 calories per 100 g. It contains 14.6 g of carbs, 4.7 g of protein, 0.7 g of fat and 8.8 g of fiber. Its 61.2 µg of Vitamin K covers 51% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
79
KCAL / 180G
Carbs
14.6g
· 5% DV
Protein
4.7g
· 9% DV
Fat
0.7g
· 1% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 23% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 8.8 g | 31% |
| Protein | 4.7 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 79 kcal |
| 1 tablespoon (chopped) | 18 g | 8 kcal |
| 2 tablespoon (chopped) | 36 g | 16 kcal |
| 1 piece (small) | 90 g | 40 kcal |
| 100 g | 100 g | 44 kcal |
| 1 piece (medium) | 130 g | 57 kcal |
| 1 cup (chopped) | 140 g | 62 kcal |
| 1 cup (whole) | 160 g | 70 kcal |
| 1 piece (large) | 180 g | 79 kcal |
| 1 serving (large) | 250 g | 110 kcal |
Calculated from 44 calories per 100 g.
Artichoke with samphire is a vegetable dish pairing tender artichoke with samphire, a salty coastal plant. It is often made in a Turkish olive-oil style with lemon and onion, then served cool or at room temperature.
Make Artichoke with samphire by gently cooking artichoke with onion, olive oil, lemon and a little water until tender. Add washed, trimmed, briefly blanched samphire near the end so it keeps some texture, and taste before adding salt because samphire is naturally salty.
Artichoke with samphire tastes mild, tender and slightly sweet from the artichoke, balanced by samphire’s briny, mineral-like flavour. Lemon brightens the combination, while olive oil gives it a rounded finish.
Artichoke with samphire is commonly served cool or at room temperature, especially when prepared as a Turkish olive-oil dish. Letting it rest after cooking helps the flavours settle; serve it chilled or take it out of the refrigerator shortly before eating.
To reduce the saltiness of samphire in Artichoke with samphire, rinse it well and briefly blanch it, then drain and taste it before adding it to the dish. Avoid salting the cooking liquid at first; samphire can provide plenty of seasoning on its own.
Yes, canned artichokes work in Artichoke with samphire, though they may be softer than fresh artichokes. Drain and rinse them, then add them later in cooking, just long enough to warm through so they do not break apart.
Artichoke with samphire works as a vegetable side or a small plate alongside rice, crusty bread, or other Mediterranean-style dishes. Keep salty accompaniments modest, since samphire already brings a naturally briny taste.
Artichoke with samphire keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving it out, and take out only the portion you plan to serve.
Yes, you can freeze Artichoke with samphire, but the texture may suffer: artichoke can turn mushy and samphire can lose its bite after thawing. Refrigerating and eating it within a few days usually gives a better result.
Briefly blanching samphire before adding it to Artichoke with samphire is a useful way to soften its stems and tame excess salt. Drain it well afterward, and add it near the end of cooking so it does not become limp.
Vitamins
Vitamin K
61.2µg · 51% DV
Folate
129.6µg · 32% DV
Vitamin C
18.9mg · 21% DV
B3
1.8mg · 11% DV
Minerals
Sodium
936mg · 41% DV
Copper
0.34mg · 38% DV
Iodine
32µg · 21% DV
Phosphorus
130mg · 19% DV
Potassium ⭐
549mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 79 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Artichoke with samphire brings together tender artichoke and samphire, a crisp, succulent coastal plant with a naturally briny taste. The pairing is at home in Mediterranean cooking, where both ingredients are valued for their fresh, vegetal character.
Serve it warm or chilled as a vegetable side or a small plate; a squeeze of lemon works well with the briny samphire. It is a fibre-rich choice, with 4.9 g of fibre per 100 g. Since samphire is naturally salty, taste before adding extra salt. For a lighter plate, keep added oil modest and pair it with grains or a simple salad.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.14g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.