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Rock samphire Calories
Coastal herb rich in iodine, vitamin C and fiber
CALORIES
GI
POTASSIUM
FIBER
Rock samphire Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
5.7g
· 64%
Protein
1.9g
· 21%
Fat
0.6g
· 15%
Fiber
3.3g
Rock samphire Vitamins & Minerals
Vitamins
Vitamin K
58µg · 48% DV
Vitamin C
26mg · 29% DV
Folate
36µg · 9% DV
B2
0.09mg · 7% DV
Minerals
Iodine
85µg · 57% DV
Sodium
520mg · 23% DV
Potassium ⭐
410mg · 12% DV
Iron
2mg · 11% DV
Rock samphire Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rock samphire Processed?
NOVA 1
Unprocessed
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 Rock samphire Contain Allergens?
No known major allergens
Which Diets Is Rock samphire Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Rock samphire Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Rock samphire
Rock samphire — Frequently Asked Questions
How many calories are in rock samphire?
Rock samphire provides 32 calories per 100 g. The same amount contains 1.9 g of protein, 5.7 g of carbohydrates, and 0.6 g of fat.
Is rock samphire suitable for a keto diet?
Yes, rock samphire is listed as compatible with a keto diet. It contains 5.7 g of carbohydrates and 3.3 g of fiber per 100 g, with a glycemic index of 15.
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Nutrition data compiled from USDA FoodData Central and scientific sources.