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Sauteed Samphire Calories
Rich in minerals, salty flavor, low calorie, source of vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed Samphire (60 g) has 13 calories. That works out to 21 calories per 100 g. It contains 1.5 g of carbs, 1.3 g of protein, 0.2 g of fat and 1 g of fiber. Its 19.8 µg of Vitamin K covers 17% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed Samphire Nutrition Facts
Selected: 1 serving (medium) · 60 g
13
KCAL / 60G
Carbs
1.5g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 40% · Fat 14%
Sauteed Samphire nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 660 mg | 29% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 1.3 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 Sauteed Samphire?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 13 kcal |
| 1 piece (small) | 20 g | 4 kcal |
| 1 serving (small) | 40 g | 8 kcal |
| 1 cup (medium) | 80 g | 17 kcal |
| 100 g | 100 g | 21 kcal |
| 1 serving (large) | 100 g | 21 kcal |
| 2 serving (double) | 120 g | 25 kcal |
| 1 serving (jumbo) | 150 g | 32 kcal |
Calculated from 21 calories per 100 g.
Frequently Asked Questions About Sauteed Samphire
What is sautéed samphire?
Sautéed samphire is a cooked dish made from samphire, a fleshy coastal plant that grows in salty environments. It is also called sea beans or glasswort, and is commonly cooked briefly in oil.
What does sautéed samphire taste like?
Sautéed samphire tastes naturally salty and briny, with a fresh, slightly grassy flavor. Its crisp, succulent texture softens as it cooks, so a quick sauté helps keep it from becoming limp.
Do you need to blanch samphire before sautéing it?
No, you can sauté samphire without blanching it. A brief blanch first mellows its saltiness, though, so it can be useful if you prefer a milder flavor or plan to serve it with a delicate dish.
How do you clean samphire for sautéing?
Rinse samphire thoroughly under cool running water to remove sand and grit, then drain it well. Pick out any tough or woody pieces before cooking; tender shoots can go straight into the pan.
Can you eat sautéed samphire cold?
Yes, sautéed samphire can be served cold as a side or salad ingredient. Let it cool, then add lemon or a light dressing; avoid adding much salt because samphire already has a briny taste.
What is the difference between samphire and asparagus?
Samphire is not asparagus, despite sometimes being called sea asparagus. It is a salt-tolerant coastal succulent with slender, crisp stems, while garden asparagus is a different plant with a milder flavor.
What should you serve with sautéed samphire?
Sautéed samphire pairs especially well with grilled fish, seafood, eggs, and lemon. Its briny flavor can also brighten a grain bowl, but it may overpower dishes that are already heavily salted.
Can you freeze sautéed samphire?
You can freeze sautéed samphire, but freezing usually softens its crisp texture when it thaws. It is better freshly cooked; if you do freeze it, use it later in a cooked dish rather than expecting it to stay crisp.
How long does sautéed samphire last in the fridge?
Sautéed samphire keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Its texture is best soon after cooking, so reheat only the portion you plan to eat.
Is sautéed samphire healthy to eat?
Yes, sautéed samphire can be part of a nutritious meal and provides minerals and vitamin C. Its naturally salty flavor is the main consideration, so go easy on added salt, especially when serving it with other salty foods.
Sauteed Samphire Vitamins & Minerals
Vitamins
Vitamin K
19.8µg · 17% DV
Vitamin C
4.8mg · 5% DV
Folate
10.8µg · 3% DV
Vitamin E
0.3mg · 2% DV
Minerals
Sodium
660mg · 29% DV
Magnesium
21mg · 5% DV
Iodine
7.2µg · 5% DV
Iron
0.72mg · 4% DV
Potassium ⭐
132mg · 4% DV
Sauteed Samphire Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Samphire
To burn the 13 calories in 1 serving (medium) (60 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 Sauteed Samphire?
Sauteed Samphire is made from samphire, a salt-tolerant coastal plant sometimes called sea beans. Despite the name, it is not a bean or legume. A quick sauté keeps the slender stems pleasantly crisp, with a briny, grassy taste that reflects where the plant grows.
Along the Mediterranean coast it is often served as a side or a small plate, commonly with olive oil and lemon; it also pairs naturally with fish. Its own saltiness means you may need little or no added salt. It is low in calories and provides minerals and vitamin C, making it a light, vivid addition to a meal. Cook it briefly to preserve its crisp texture.
How Nutritious Is Sauteed 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.
Is Sauteed Samphire 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 Sauteed Samphire Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed Samphire Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.