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Sea fennel salad Calories
Low-calorie coastal herb salad with iodine and vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sea fennel salad (120 g) has 70 calories. That works out to 58 calories per 100 g. It contains 5.8 g of carbs, 1.4 g of protein, 4.3 g of fat and 3.2 g of fiber. Its 102 µg of Iodine covers 68% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sea fennel salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
70
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
1.4g
· 3% DV
Fat
4.3g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 8% · Fat 58%
Sea fennel salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 3.2 g | 11% |
| 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.
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How Many Calories in 1 Serving of Sea fennel salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 70 kcal |
| 1 tablespoon (chopped) | 15 g | 9 kcal |
| 2 tablespoon (chopped) | 30 g | 17 kcal |
| 1 piece (small) | 35 g | 20 kcal |
| 1 piece (medium) | 60 g | 35 kcal |
| 1 serving (small) | 80 g | 46 kcal |
| 1 cup (chopped) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (large) | 180 g | 104 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Sea fennel salad
How do you make sea fennel salad?
Sea fennel salad is usually made by briefly blanching the cleaned shoots, cooling and draining them, then tossing them with olive oil, lemon and garlic. Taste before adding salt: the herb can already have a distinctly briny flavor.
What is sea fennel salad made from?
Sea fennel salad is made with the fleshy leaves and tender stems of sea fennel, a coastal plant also called rock samphire. Despite its name, sea fennel is not the same plant as the familiar bulb fennel.
Can you eat sea fennel salad raw?
Yes, sea fennel salad can be made with raw sea fennel. Raw shoots are crisp and quite briny, so wash them thoroughly, chop them finely and dress them with lemon and olive oil to soften their assertive taste.
How do you clean sea fennel for sea fennel salad?
Rinse sea fennel thoroughly under cool running water and remove grit, damaged leaves and tough, woody stems. If it has been foraged, check each sprig carefully for stones and other plants before using it in a salad.
What does sea fennel salad taste like?
Sea fennel salad tastes salty and pleasantly sharp, with a crisp, succulent texture and a hint of citrus-like freshness. Blanching mellows the herb, while raw sea fennel keeps a stronger briny flavor.
What goes well with sea fennel salad?
Sea fennel salad pairs especially well with grilled or baked fish, seafood and other Mediterranean dishes. Its briny, lemony flavor also works alongside olives and simple roasted vegetables; keep other salty components modest so the salad stays balanced.
How long does sea fennel salad keep in the fridge?
Store sea fennel salad in a covered container in the refrigerator and eat it within a few days. The shoots soften as they sit in the dressing, so it is at its crispest shortly after preparation.
Does sea fennel salad need to be cooked?
No, sea fennel salad does not have to be cooked; tender shoots can be served raw. Brief blanching is useful when you want a softer texture and a milder, less intensely salty taste.
Can you make sea fennel salad with pickled sea fennel?
Yes, pickled sea fennel can be used in sea fennel salad, but rinse it and taste it first. Pickled shoots are already salty and acidic, so add olive oil and other ingredients before deciding whether the salad needs more lemon or salt.
Is the iodine in sea fennel salad a concern for people with thyroid disease?
Sea fennel salad may contribute iodine, but the amount can vary with the plant and serving. If you have thyroid disease or have been told to limit iodine, ask your clinician how often sea fennel fits your diet.
Sea fennel salad Vitamins & Minerals
Vitamins
Vitamin K
74.4µg · 62% DV
Vitamin C
21.6mg · 24% DV
Vitamin E
1.68mg · 11% DV
Folate
33.6µg · 8% DV
Minerals
Iodine
102µg · 68% DV
Sodium
504mg · 22% DV
Manganese
0.26mg · 11% DV
Copper
0.1mg · 11% DV
Potassium ⭐
312mg · 9% DV
Sea fennel salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea fennel salad
To burn the 70 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 fennel salad?
Sea fennel salad is made with the fleshy leaves of sea fennel, a coastal herb found around the Mediterranean and other European shores. Despite its name, it is not the familiar fennel bulb. The leaves are often briefly blanched, cooled and dressed with olive oil, lemon and garlic; some versions are pickled or include vinegar.
Its crisp, succulent bite and briny, herbaceous flavour make it a natural partner for grilled fish, bread or a spread of small plates. The salad is light, with fibre, iodine and vitamin C among its nutritional features; it provides 58 calories per 100 g. For a fresher, lighter dressing, use a modest amount of oil and let lemon bring the brightness.
How Nutritious Is Sea fennel 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 fennel 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 fennel salad Contain Allergens?
No known major allergens
Which Diets Is Sea fennel 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 fennel salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.