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Sea bean salad Calories
Low-calorie, fiber-containing sea bean salad naturally high in sodium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sea bean salad (120 g) has 58 calories. That works out to 48 calories per 100 g. It contains 6.5 g of carbs, 1.9 g of protein, 2.5 g of fat and 2.8 g of fiber. Its 50.4 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sea bean salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
58
KCAL / 120G
Carbs
6.5g
· 2% DV
Protein
1.9g
· 4% DV
Fat
2.5g
· 3% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 14% · Fat 40%
Sea bean salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 984 mg | 43% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 1.9 g | 4% |
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 Sea bean salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 58 kcal |
| 1 tablespoon (chopped) | 15 g | 7 kcal |
| 2 tablespoon (chopped) | 30 g | 14 kcal |
| 1 cup (chopped) | 70 g | 34 kcal |
| 1 serving (small) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (large) | 180 g | 86 kcal |
| 1 piece (whole) | 220 g | 106 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Sea bean salad
What is sea bean salad made of?
Sea bean salad is made with sea beans, also called samphire or Salicornia, usually dressed with olive oil, lemon, and sometimes garlic. The beans are commonly blanched first, then cooled and trimmed so the tender parts are easy to eat.
How do you make sea bean salad less salty?
To make sea bean salad less salty, blanch the sea beans without adding salt, then rinse them under cool water and drain well. Sea beans naturally contain a lot of sodium, so taste the salad before adding salty ingredients such as capers or feta.
Do you have to blanch sea beans for sea bean salad?
No, blanching is not essential for very young, tender sea beans, but it is the usual way to prepare sea bean salad. A brief blanch softens the stems and makes them easier to trim; chilling them afterward helps preserve their crisp texture.
How do you remove the tough stems from sea bean salad?
Pull the tender sea bean shoots away from their tough central stems after blanching. The woody cores are not pleasant to chew, so discard them before dressing the sea bean salad; rinse the shoots well first to remove grit.
What dressing goes best with sea bean salad?
Lemon juice and olive oil are a classic dressing for sea bean salad, and a little garlic adds a savory note. Keep the dressing simple: sea beans are naturally salty, so taste the salad before adding salt, olives, or salty cheese.
Can you eat sea bean salad raw?
Yes, sea bean salad can be made with raw sea beans if they are young, tender, and thoroughly washed. Many cooks blanch them first because raw sea beans can be quite firm and intensely salty; blanching also makes the stems easier to trim.
What does sea bean salad taste like?
Sea bean salad tastes crisp, briny, and mildly grassy, with a texture similar to thin, juicy shoots. Lemon brightens its ocean-like saltiness, while olive oil softens it; the flavor is distinctive rather than like an ordinary leafy salad.
What should you serve with sea bean salad?
Serve sea bean salad alongside grilled fish, shellfish, or a Mediterranean-style meal. Its briny, lemony flavor works especially well with simply cooked seafood, and a piece of bread helps round out the salad as a side or appetizer.
Can you prepare sea bean salad ahead of time?
Yes, you can blanch and trim the sea beans ahead, then refrigerate them in a covered container. Add the lemon and olive oil shortly before serving to keep sea bean salad crisp; leftovers are best eaten within about two days.
Can people with high blood pressure eat sea bean salad?
People with high blood pressure may need to limit sea bean salad because sea beans are naturally high in sodium. Rinsing after blanching and skipping added salt can reduce the saltiness, but ask your healthcare professional how it fits your individual sodium limit.
Sea bean salad Vitamins & Minerals
Vitamins
Vitamin K
50.4µg · 42% DV
Vitamin C
14.4mg · 16% DV
Vitamin E
1.32mg · 9% DV
Folate
33.6µg · 8% DV
Minerals
Sodium
984mg · 43% DV
Manganese
0.38mg · 17% DV
Iodine
22µg · 15% DV
Iron
2.28mg · 13% DV
Potassium ⭐
252mg · 7% DV
Sea bean salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bean salad
To burn the 58 calories in 1 serving (medium) (120 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 Sea bean salad?
Sea bean salad is a coastal Mediterranean-style dish made with sea beans, also called salicornia: crisp, succulent stems gathered from salty shorelines. They are briefly boiled until tender but still slightly firm, then dressed simply, often with olive oil, lemon and sometimes garlic. Their naturally briny flavour is part of the appeal.
In Turkey, it is commonly served chilled as a meze, especially alongside fish and other small dishes; elsewhere, it also works as a fresh side salad. It is light and provides some fibre, while naturally containing plenty of sodium. Since the sea beans are already salty, skip added salt and let lemon and a modest amount of olive oil bring the dressing together.
How Nutritious Is Sea bean salad?
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 Sea bean salad 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 Sea bean salad Contain Allergens?
No known major allergens
Which Diets Is Sea bean salad 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
Sea bean salad Fat Profile
SATURATED
0.34g
MONOUNSATURATED
1.22g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.