Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Yogurt samphire salad Calories
Yogurt-based samphire salad, naturally rich in minerals
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt samphire salad (150 g) has 108 calories. That works out to 72 calories per 100 g. It contains 8.1 g of carbs, 5.3 g of protein, 6.1 g of fat and 2.3 g of fiber. Its 69 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Yogurt samphire salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
108
KCAL / 150G
Carbs
8.1g
· 3% DV
Protein
5.3g
· 11% DV
Fat
6.1g
· 8% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 20% · Fat 50%
Yogurt samphire salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 585 mg | 25% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 5.3 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Yogurt samphire salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 108 kcal |
| 2 tablespoon (small) | 30 g | 22 kcal |
| 4 tablespoon (medium) | 60 g | 43 kcal |
| ½ cup (half) | 85 g | 61 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (medium) | 170 g | 122 kcal |
| 1 serving (large) | 220 g | 158 kcal |
| 1 serving (extra large) | 300 g | 216 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Yogurt samphire salad
How do you make yogurt samphire salad?
Yogurt samphire salad is made by briefly blanching samphire, draining it well, then tossing it with thick yogurt and garlic. Chill it before serving so the flavors mingle without making the dressing watery.
Does samphire need to be cooked for yogurt samphire salad?
Usually, yes: blanching softens the stems while keeping them crisp enough for yogurt samphire salad. Cool the samphire promptly after cooking, and remove any tough central stalks before mixing.
Why is yogurt samphire salad so salty?
Yogurt samphire salad can taste salty because samphire naturally grows in coastal, salty environments. Taste it after blanching and draining, and avoid adding salt unless it genuinely needs it.
Do you eat the stems in yogurt samphire salad?
Eat the tender, fleshy parts of samphire in yogurt samphire salad, but discard thick, woody central stems. After blanching, you can pull the edible branches away from the tougher stalks.
What goes into yogurt samphire salad?
Yogurt samphire salad usually contains samphire, thick plain yogurt, and garlic; some versions add olive oil or lemon. The samphire has a naturally briny taste, so extra salt is rarely needed.
Is yogurt samphire salad served hot or cold?
Yogurt samphire salad is served cold or lightly chilled, rather than hot. Let the blanched samphire cool and drain completely before adding yogurt, so the dressing stays thick.
Can you make yogurt samphire salad with frozen samphire?
Yes, frozen samphire works in yogurt samphire salad. Thaw and drain it thoroughly before mixing; freezing can soften its texture, so keep any further cooking brief.
How long does yogurt samphire salad keep in the fridge?
Keep yogurt samphire salad covered in the refrigerator and eat it within one to two days. The samphire may release water over time, making the yogurt dressing thinner.
What do you serve with yogurt samphire salad?
Yogurt samphire salad pairs well with grilled fish, seafood, and other Mediterranean-style dishes. Serve it as a cold side or mezze, where its briny flavor balances richer foods.
Can you prepare yogurt samphire salad ahead of time?
Yes, you can prepare yogurt samphire salad a few hours ahead and refrigerate it covered. For the best texture, cool and drain the samphire first, then mix in the yogurt closer to serving.
Yogurt samphire salad Vitamins & Minerals
Vitamins
Vitamin K
69µg · 57% DV
Vitamin C
21mg · 23% DV
B2
0.27mg · 21% DV
Folate
46.5µg · 12% DV
Minerals
Sodium
585mg · 25% DV
Copper
0.18mg · 20% DV
Manganese
0.43mg · 19% DV
Phosphorus
123mg · 18% DV
Potassium ⭐
443mg · 13% DV
Yogurt samphire salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt samphire salad
To burn the 108 calories in 1 serving (medium) (150 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 Yogurt samphire salad?
Yogurt samphire salad is a Turkish-style dish made by briefly boiling samphire, a crisp coastal plant, then tossing it with yogurt, often seasoned with garlic and a little olive oil. The tender shoots are usually separated from their tougher central stems before serving.
Its gently briny, fresh flavour contrasts with the cool, creamy dressing. In Turkey it is commonly served chilled as a meze or alongside fish, and it also works well as a light side for a summer meal. Samphire is naturally notable for its mineral content, while yogurt adds some protein. Rinse the samphire well and taste before adding salt, as it can already be quite salty; use plain yogurt for a lighter dressing.
How Nutritious Is Yogurt samphire 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 Yogurt samphire 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 Yogurt samphire salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt samphire salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Yogurt samphire salad Fat Profile
SATURATED
1.13g
MONOUNSATURATED
3.68g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
Compare Yogurt samphire salad
Foods Similar to Yogurt samphire salad
Have another question about Yogurt samphire salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.