Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Samphire with garlic Calories
High-sodium sea vegetable with fiber and garlic flavor
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Samphire with garlic (80 g) has 26 calories. That works out to 32 calories per 100 g. It contains 4.1 g of carbs, 1.4 g of protein, 0.3 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 garlic Nutrition Facts
Selected: 1 serving (medium) · 80 g
26
KCAL / 80G
Carbs
4.1g
· 1% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% 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 66% · Protein 23% · Fat 11%
Samphire with garlic nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 784 mg | 34% |
| Total carbohydrate | 4.1 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Samphire with garlic?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 26 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 2 tablespoon (chopped) | 30 g | 10 kcal |
| 1 cup (whole) | 70 g | 22 kcal |
| 1 serving (small) | 80 g | 26 kcal |
| 1 cup (chopped) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (medium) | 120 g | 38 kcal |
| 1 piece (whole) | 160 g | 51 kcal |
| 1 serving (large) | 180 g | 58 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Samphire with garlic
What is samphire with garlic?
Samphire with garlic is a simple dish made from samphire, usually blanched and dressed with garlic, olive oil and lemon. The tender green shoots are eaten after the tough central fibres are removed.
What does samphire with garlic taste like?
Samphire with garlic tastes briny and crisp, with a fresh, slightly grassy flavour and a pungent garlic note. Its natural saltiness is distinctive, so the dish usually needs little or no added salt.
How do you cook samphire with garlic?
To cook samphire with garlic, rinse the shoots, blanch them briefly until tender, then drain and dress with crushed garlic, olive oil and lemon. Avoid salting the cooking water because samphire is naturally salty.
How do you remove the tough stems from samphire with garlic?
For samphire with garlic, remove the tough fibres after blanching: hold each shoot by its tip and pull the tender part away from the central stem. Rinsing the shoots first also helps remove grit.
Is samphire with garlic the same as sea asparagus?
Samphire with garlic is often made with Salicornia, which is also called sea asparagus or glasswort. The word “samphire” can refer to other plants too, so the name alone does not always identify the same species.
Can you eat samphire with garlic raw?
Yes, young, tender samphire can be eaten raw, but samphire with garlic is more commonly blanched first. Raw shoots are especially crisp and briny; wash them thoroughly and discard any woody parts.
Should you soak samphire with garlic before cooking?
You do not have to soak samphire with garlic, but a brief soak in fresh water can help loosen grit and soften its briny taste. Rinse it well afterward, and do not add salt when cooking.
What should you serve with samphire with garlic?
Serve samphire with garlic alongside grilled or baked fish, seafood, or roasted potatoes. Its bright garlic and lemon dressing also works with grilled vegetables; keep other salty elements on the plate modest.
How long does samphire with garlic last in the fridge?
Samphire with garlic keeps for about 2–3 days in a covered container in the refrigerator. Chill leftovers promptly, and take out only the portion you plan to serve.
Can you freeze samphire with garlic?
Yes, you can freeze samphire with garlic, but thawed shoots are usually softer and less crisp. For better texture, freeze the blanched samphire without its dressing and add the garlic, oil and lemon after thawing.
Samphire with garlic Vitamins & Minerals
Vitamins
Vitamin K
22.4µg · 19% DV
Vitamin C
9.6mg · 11% DV
B2
0.06mg · 5% DV
Vitamin E
0.56mg · 4% DV
Minerals
Sodium
784mg · 34% DV
Iodine
36µg · 24% DV
Iron
1.52mg · 8% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
144mg · 4% DV
Samphire with garlic Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Samphire with garlic
To burn the 26 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 garlic?
Samphire with garlic is made from samphire, a succulent coastal plant, briefly cooked and dressed with garlic. It has a naturally briny, faintly mineral taste, while the garlic adds a sharper, savoury note. The stems are best left slightly crisp rather than cooked until soft.
Around the Mediterranean and in other coastal regions where samphire grows, it is commonly served as a chilled or room-temperature side, often alongside fish and seafood. It also works well as part of a mezze-style spread. Since samphire is naturally salty, taste before adding salt; lemon and olive oil make a simple dressing. It provides fibre and has 32 calories per 100 g.
How Nutritious Is Samphire with garlic?
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 garlic 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 garlic Contain Allergens?
No known major allergens
Which Diets Is Samphire with garlic 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 garlic Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Samphire with garlic
Foods Similar to Samphire with garlic
Have another question about Samphire with garlic?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.