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Samphire with Olive Oil Calories
Samphire prepared with olive oil; rich in minerals and fiber, a popular Mediterranean appetizer.
CALORIES
GI
POTASSIUM
FIBER
Samphire with Olive Oil Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
4.2g
· 24%
Protein
1.6g
· 9%
Fat
5.2g
· 67%
Fiber
2.7g
Samphire with Olive Oil Vitamins & Minerals
Vitamins
Vitamin K
38µg · 32% DV
Vitamin A
120µg · 13% DV
Vitamin C
8mg · 9% DV
Folate
33µg · 8% DV
Minerals
Sodium
1200mg · 52% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Calcium
90mg · 9% DV
Samphire with Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Samphire with Olive Oil Fat Profile
SATURATED
0.8g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Samphire with Olive Oil
Samphire with Olive Oil — Frequently Asked Questions
Why is samphire so salty, and how can I reduce the saltiness?
Samphire grows in salty coastal environments, so it naturally tastes quite salty. A brief soak or quick boil can reduce some of that salt, and it is best not to add extra salt to the dressing.
How should samphire with olive oil be stored after serving?
Keep leftovers in an airtight container in the refrigerator. Because the dish is lightly processed and dressed with olive oil and often lemon, it is best eaten fairly soon for the freshest texture.
Can samphire with olive oil be frozen?
Yes, especially if the samphire has already been blanched and trimmed. Freezing may soften the texture, so thawed samphire works better as a side or mezze than as a crisp salad.
Do you eat the whole samphire stalk?
Usually the tender fleshy parts are eaten, while thicker woody stems are discarded. If it is not trimmed well, the texture can feel stringy and tough.
What foods pair well with samphire with olive oil?
It pairs especially well with lemon, garlic, fish, and other seafood. It also works nicely alongside yogurt-based mezze because the creamy texture balances its salty, sharp taste.
Can samphire be eaten raw?
It is not usually eaten raw because it can be fibrous and needs thorough cleaning to remove grit and excess surface salt. A quick blanch improves both texture and cleanliness.
Does boiling samphire ruin its nutritional value?
A short boil mainly softens the plant and reduces saltiness, but prolonged boiling can lower some water-soluble vitamins. Keeping cooking brief helps preserve more of its original qualities.
Who should be careful with samphire?
People who need to limit sodium should be cautious because samphire is naturally salty. Those with high blood pressure or certain kidney conditions may want to watch both portion size and preparation method.
Is samphire with olive oil better as a side dish or a main meal?
It is usually better as a side dish or mezze rather than a full meal on its own. Pairing it with a protein source and, if needed, a whole grain makes the meal more balanced.
Is samphire the same as sea asparagus?
In everyday use, samphire is often sold as sea asparagus, especially when it refers to the tender green coastal plant. Names can vary by region, so checking the appearance and intended use is helpful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.