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Samphire with olive oil Calories
Fiber-rich sea vegetable prepared with olive oil; naturally high in sodium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Samphire with olive oil (80 g) has 74 calories. That works out to 92 calories per 100 g. It contains 3.4 g of carbs, 1.4 g of protein, 5.7 g of fat and 2.2 g of fiber. Its 36 µg of Iodine covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Samphire with olive oil Nutrition Facts
Selected: 1 serving (medium) · 80 g
74
KCAL / 80G
Carbs
3.4g
· 1% DV
Protein
1.4g
· 3% DV
Fat
5.7g
· 7% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 8% · Fat 73%
Samphire with olive oil nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 784 mg | 34% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.4 g | 3% |
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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How Many Calories in 1 Serving of Samphire with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 74 kcal |
| 1 tablespoon (shredded) | 15 g | 14 kcal |
| 2 tablespoon (shredded) | 30 g | 28 kcal |
| 1 piece (small) | 45 g | 41 kcal |
| 1 cup (chopped) | 70 g | 64 kcal |
| 1 serving (small) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (whole) | 110 g | 101 kcal |
| 1 serving (medium) | 120 g | 110 kcal |
| 1 serving (large) | 180 g | 166 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Samphire with olive oil
What is samphire with olive oil?
Samphire with olive oil is a simple dish of coastal samphire dressed with oil, often with lemon and garlic. Here, samphire refers to Turkish kayakoruğu, commonly called rock samphire or sea fennel; it is usually washed and briefly cooked before serving.
How do you cook samphire with olive oil?
Samphire with olive oil is usually made by briefly boiling the washed shoots until tender, draining them, then dressing them with olive oil and lemon. Avoid prolonged cooking, which can make the shoots limp; taste before adding salt because samphire can be naturally salty.
Why is samphire with olive oil so salty?
Samphire with olive oil can taste salty because the coastal plant naturally contains sodium. Rinse the shoots well and briefly blanch them to soften the salty edge, then taste before seasoning; extra salt is often unnecessary.
What does samphire with olive oil taste like?
Samphire with olive oil tastes distinctly coastal, with a fresh, herbal character and a natural salty note. Its shoots become tender after brief cooking, while olive oil and lemon balance the briny flavor.
What is the difference between samphire with olive oil and marsh samphire?
Samphire with olive oil made from Turkish kayakoruğu uses rock samphire, also called sea fennel. Marsh samphire, often sold simply as samphire in English-speaking markets, is a different plant with a crisper, succulent texture, so recipes and cooking times may differ.
How do you clean samphire with olive oil before cooking?
To prepare samphire with olive oil, rinse the shoots thoroughly under running water and remove any tough, woody portions. If they contain grit, soak them briefly in cool water and rinse again before cooking.
Can you eat samphire with olive oil raw?
Samphire can be eaten raw, but the shoots used for samphire with olive oil are commonly cooked because they may be firm and quite salty. Brief boiling softens them and makes the finished dish easier to eat.
What goes well with samphire with olive oil?
Samphire with olive oil pairs well with grilled fish, bread, and other Mediterranean-style vegetable dishes. Lemon is a classic finishing touch; keep nearby dishes lightly salted since the samphire itself may contribute plenty of saltiness.
How long does samphire with olive oil keep in the fridge?
Store leftover samphire with olive oil in a covered container in the refrigerator and eat it within a few days. Use a clean utensil to serve it, and do not keep portions that have sat out for a prolonged time.
Can you freeze samphire with olive oil?
Yes, samphire with olive oil can be frozen, but thawed shoots may turn soft and watery. Freeze it in airtight portions, then use it in a cooked dish rather than expecting the same firm texture as a freshly made cold side.
Samphire with olive oil Vitamins & Minerals
Vitamins
Vitamin K
22.4µg · 19% DV
Vitamin E
1.68mg · 11% DV
Vitamin C
9.6mg · 11% DV
B2
0.06mg · 5% DV
Minerals
Sodium
784mg · 34% DV
Iodine
36µg · 24% DV
Manganese
0.28mg · 12% DV
Iron
1.52mg · 8% DV
Potassium ⭐
144mg · 4% DV
Samphire with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Samphire with olive oil
To burn the 74 calories in 1 serving (medium) (80 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.
What is Samphire with olive oil?
Kayakoruğu with olive oil is made from the fleshy coastal herb known as rock samphire or sea fennel, native to Mediterranean shores. It is often briefly blanched and dressed with olive oil and lemon, sometimes with garlic. It is distinct from marsh-growing glasswort, which is also commonly called samphire.
In Turkish and other Mediterranean coastal cooking, it is usually served chilled as a meze, alongside fish or other small plates. Its crisp, succulent bite has a briny, distinctly seaside flavour. It provides fibre and is naturally high in sodium, so taste before adding salt; a little extra lemon makes a bright pairing and lets you use less oil.
How Nutritious Is Samphire with olive oil?
Nutrient density
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.
Is Samphire with olive oil 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 with olive oil Contain Allergens?
No known major allergens
Which Diets Is Samphire with olive oil 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 with olive oil Fat Profile
SATURATED
0.8g
MONOUNSATURATED
4g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.