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Samphire Calories
Very salty, mineral-rich, high in vitamin C
CALORIES
GI
POTASSIUM
FIBER
Samphire Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
2.8g
· 48%
Protein
2.1g
· 36%
Fat
0.4g
· 16%
Fiber
1.6g
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
Samphire Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Foods Similar to Samphire
Samphire — Frequently Asked Questions
How many calories are in samphire?
Samphire contains 22 calories per 100 g. It is a low-calorie vegetable option.
How much protein does samphire contain?
Samphire provides 2.1 g of protein per 100 g. It can make a small protein contribution to plant-forward meals.
Is samphire high in carbohydrates?
No. Samphire has 2.8 g of carbohydrates per 100 g, which is a low amount.
What is the glycemic index of samphire?
Samphire has a glycemic index of 15. This places it in the low-GI range.
Is samphire good for a diet?
With 22 calories and 2.8 g of carbohydrates per 100 g, samphire can fit into a lower-calorie eating plan. Portion size should still suit your overall diet.
Does samphire contain fiber?
Yes. Samphire contains 1.6 g of fiber per 100 g, contributing to the total fiber in a meal.
Is samphire suitable for vegans?
Yes. Samphire is suitable for vegan and vegetarian diets, as well as pescatarian, Mediterranean, flexitarian, paleo, and gluten-free eating patterns.
Is samphire high in fat?
No. Samphire contains just 0.4 g of fat per 100 g, making it very low in fat.
Is samphire gluten-free?
Yes. Samphire is compatible with a gluten-free diet and is classified as an unprocessed food.
Is samphire a processed food?
No. Samphire is classified as an unprocessed vegetable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.