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Sea beans Calories
Low-calorie coastal plant naturally rich in sodium and trace minerals
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Sea beans (90 g) has 30 calories. That works out to 33 calories per 100 g. It contains 5.1 g of carbs, 1.6 g of protein, 0.4 g of fat and 1.6 g of fiber. Its 76.5 µg of Iodine covers 51% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sea beans Nutrition Facts
Selected: 1 cup (whole) · 90 g
30
KCAL / 90G
Carbs
5.1g
· 2% DV
Protein
1.6g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 21% · Fat 12%
Sea beans nutrition facts table · 1 cup (whole) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 882 mg | 38% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 1.6 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 Cup of Sea beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 90 g | 30 kcal |
| 1 tablespoon (chopped) | 8 g | 3 kcal |
| 1 piece (small) | 12 g | 4 kcal |
| 1 piece (medium) | 25 g | 8 kcal |
| 1 cup (chopped) | 45 g | 15 kcal |
| 1 serving (small) | 60 g | 20 kcal |
| 100 g | 100 g | 33 kcal |
| 1 serving (medium) | 100 g | 33 kcal |
| 1 serving (large) | 150 g | 50 kcal |
Calculated from 33 calories per 100 g.
Frequently Asked Questions About Sea beans
What are sea beans?
Sea beans are the crisp, succulent stems of salt-tolerant coastal plants, commonly glasswort. They grow in salty habitats and are eaten as a vegetable, often briefly cooked or added to salads.
What do sea beans taste like?
Sea beans taste crisp, mildly grassy and naturally salty, with a fresh, coastal flavor. Their saltiness varies, so taste a small piece before seasoning a dish that includes them.
How do you cook sea beans?
Sea beans are usually blanched briefly in boiling water, then drained and dressed or added to a dish. Skip salt in the cooking water, since the stems already bring a salty flavor.
Are sea beans the same as samphire?
Sea beans are often called samphire, especially in English-speaking markets, but common names can refer to different coastal plants in different regions. Check the plant identity if you need a particular species for a recipe.
Can you eat sea beans raw?
Yes, sea beans can be eaten raw after thorough rinsing. Their stems are crunchier and often taste saltier uncooked, so use tender tips in salads and blanch them if you prefer a softer bite.
Why are sea beans so salty?
Sea beans grow in salt-rich coastal environments and naturally take on a salty flavor. Rinsing and briefly blanching them, then discarding the cooking water, can make that taste less intense.
Where do sea beans grow?
Sea beans grow in coastal salt marshes, tidal flats and other salty habitats. They are cultivated or gathered in different regions, so their availability and the species sold under the name can vary.
What part of sea beans do you eat?
The tender, fleshy stems and tips of sea beans are the parts typically eaten. Remove any tough, woody bases before cooking, as they can remain unpleasantly fibrous even after blanching.
What goes well with sea beans?
Sea beans pair well with lemon, olive oil, garlic, eggs and seafood. Their salty crunch works especially well as a side or salad ingredient, so season accompanying foods lightly rather than adding extra salt.
Can you freeze sea beans?
Yes, sea beans can be frozen, although thawed stems may be softer than fresh ones. Rinse and trim them, blanch briefly, cool and drain thoroughly, then freeze in a sealed container for later cooked dishes.
Sea beans Vitamins & Minerals
Vitamins
Vitamin K
22.5µg · 19% DV
Vitamin C
10.8mg · 12% DV
B2
0.08mg · 6% DV
Vitamin E
0.72mg · 5% DV
Minerals
Iodine
77µg · 51% DV
Sodium
882mg · 38% DV
Manganese
0.27mg · 12% DV
Iron
1.71mg · 10% DV
Potassium ⭐
162mg · 5% DV
Sea beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea beans
To burn the 30 calories in 1 cup (whole) (90 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 beans?
Sea beans are the crisp, succulent stems of a coastal plant that grows in salt marshes and along shorelines. Also known in some places as samphire or glasswort, they have a fresh, briny taste and a satisfying snap. Blanch them briefly or sauté them, then serve in salads, alongside seafood, or as a bright vegetable side. Their natural saltiness pairs especially well with lemon, olive oil and mild, creamy ingredients.
They are low in calories and provide some fibre, but are naturally high in sodium. Rinse them well and taste before adding salt; a quick blanch can soften their intensity while keeping their crunch.
How Nutritious Is Sea beans?
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 beans Processed?
NOVA 1
Unprocessed
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 beans Contain Allergens?
No known major allergens
Which Diets Is Sea beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sea beans Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.