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Samphire Calories
Very salty, mineral-rich, high in vitamin C
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Samphire (80 g) has 18 calories. That works out to 22 calories per 100 g. It contains 2.2 g of carbs, 1.7 g of protein, 0.3 g of fat and 1.3 g of fiber. Its 1680 mg of Sodium covers 73% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Samphire?
Samphire is the tender, succulent stem of a coastal plant that grows in salty marshes and along shorelines. In Britain it is often served as a simple side with fish or seafood, lightly cooked so it keeps some bite; it is also eaten raw or pickled. The name can refer to a few related coastal plants, but the edible shoots share a crisp, juicy texture.
Its naturally briny flavour needs little seasoning, and it pairs well with lemon, butter or olive oil. Samphire is low in calories and provides fibre and minerals. Rinse it well and taste before adding salt, since it can be quite salty already; brief cooking helps retain its lively crunch.
Samphire Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
2.8g
· 1% DV
Protein
2.1g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 36% · Fat 16%
Samphire Vitamins & Minerals
Vitamins
Vitamin C
55mg · 61% DV
Vitamin K
33µg · 28% DV
Vitamin A
90µg · 10% DV
Folate
38µg · 10% DV
Minerals
Sodium
2100mg · 91% DV
Iron
3mg · 17% DV
Calcium
120mg · 12% DV
Magnesium
38mg · 9% DV
How Nutritious Is Samphire?
Nutrient density
Very 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.
Satiety score
Medium
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.
Samphire Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Samphire
To burn the 22 calories in 100 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.
Is 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 Samphire Contain Allergens?
No known major allergens
Which Diets Is 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
— Not suitable
Low FODMAP
— Not suitable
Samphire Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Samphire
Foods Similar to Samphire
Frequently Asked Questions About Samphire
How do you cook samphire?
Samphire is usually cooked briefly by boiling or steaming until just tender. Drain it well, then dress it with olive oil, lemon and garlic; don’t add salt to the cooking water, since samphire is naturally salty.
How do you prepare samphire before eating it?
Rinse samphire thoroughly under running water to remove grit, then trim any tough, woody ends. The tender, fleshy parts are eaten; with thicker stems, you can pull the edible segments off the central stalk after cooking.
What does samphire taste like?
Samphire tastes salty and fresh, with a mild sea-like, grassy flavour. Its succulent stems stay pleasantly crisp when briefly cooked. Lemon, butter, olive oil and garlic all work well with its distinctive briny taste.
Is samphire naturally salty?
Yes, samphire is naturally salty because it grows in coastal environments. Rinse it well and cook it without added salt; if you are limiting sodium, keep the portion modest and avoid pairing it with other very salty foods.
Can you eat samphire raw?
Yes, fresh samphire can be eaten raw after thorough washing. It will be crunchier and saltier than cooked samphire, so many people prefer to blanch it briefly. Only eat samphire that has been correctly identified and sourced for food.
What should you serve with samphire?
Samphire is a classic match for fish and seafood, including grilled fish, prawns and scallops. It also works alongside eggs or in a salad; use lemon or a little butter to balance its briny flavour.
How long does fresh samphire last in the fridge?
Fresh samphire keeps best for a few days in the refrigerator. Leave it unwashed, wrap it loosely in a slightly damp paper towel and place it in the vegetable drawer; wash it just before cooking.
Can you freeze samphire?
Yes, samphire can be frozen after a brief blanch. Drain and cool it thoroughly, divide it into portions and seal it in an airtight container. Its texture softens after thawing, so use frozen samphire in cooked dishes rather than crisp salads.
Is samphire seaweed?
No, samphire is not seaweed; it is a salt-tolerant coastal plant with fleshy, jointed stems. It grows on salty shorelines and marshes, which explains its briny flavour, but it is a land plant.
When is samphire in season?
Fresh samphire is generally at its best in late spring and summer. Look for firm, bright-green stems without yellowing or limp segments, and keep it chilled until you are ready to prepare it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.