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Samphire Salad Calories
Rich in minerals and vitamins, low calorie, salty sea flavor
CALORIES
GI
POTASSIUM
FIBER
Samphire Salad Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
4.2g
· 60%
Protein
2.1g
· 30%
Fat
0.3g
· 10%
Fiber
2.7g
Samphire Salad Vitamins & Minerals
Vitamins
Vitamin C
18mg · 20% DV
Vitamin K
22µg · 18% DV
Vitamin A
120µg · 13% DV
Folate
34µg · 9% DV
Minerals
Sodium
820mg · 36% DV
Iodine
18µg · 12% DV
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
Samphire Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Samphire Salad Processed?
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.
Does Samphire Salad Contain Allergens?
No known major allergens
Which Diets Is Samphire Salad Good For?
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
Samphire Salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Samphire Salad
Samphire Salad — Frequently Asked Questions
Why can samphire salad taste so salty?
Samphire grows in coastal, salty environments and can naturally retain sodium; jarred or preserved versions may contain even more. Do not add salt to the cooking water, and briefly soak or rinse it if the flavour is too strong.
How do you prepare samphire for a salad?
Rinse it well, blanch it briefly, then cool it quickly to preserve a crisp texture. Remove any tough, woody stems before dressing the tender parts.
Should samphire be boiled for a long time?
No. Overboiling makes samphire soft and can dull its fresh, briny flavour, so a short blanch is usually enough.
What dressing works best with samphire salad?
Olive oil, lemon juice and garlic are a classic combination. Taste before seasoning, because samphire may already provide all the salt the salad needs.
Can samphire salad be made ahead of time?
You can blanch and refrigerate the samphire in advance, but dress it shortly before serving for the best texture. Lemon and garlic dressings can become more intense as they sit.
Can samphire be frozen?
Blanched samphire can be frozen, although it will usually be softer after thawing. Thawed samphire is often better in cooked dishes, such as eggs, pasta or fish accompaniments, than in a crisp salad.
What foods pair well with samphire salad?
It pairs especially well with grilled fish, shellfish, potatoes and creamy yogurt-based dishes. Its bright, salty flavour can cut through richer foods without needing a heavy sauce.
Should people with high blood pressure eat samphire salad?
People following a low-sodium diet, including some people with high blood pressure or kidney disease, should be cautious. This is particularly important with preserved samphire, so check the label and keep added salt to a minimum.
Is samphire salad good after a workout?
It can be a refreshing side dish after exercise, especially alongside a meal containing a substantial protein source and carbohydrates. Its naturally salty taste may be appealing after sweating, but it should not replace personalised hydration or electrolyte advice.
Is samphire the same as sea asparagus?
Sea asparagus is a common name for samphire, particularly the succulent Salicornia types used in salads. Names vary by region, and some products sold as samphire may be closely related coastal plants with a slightly different texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.