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Samphire with yogurt Calories
Refreshing samphire and yogurt meze with high sodium and light protein
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Samphire with yogurt (120 g) has 70 calories. That works out to 58 calories per 100 g. It contains 5.5 g of carbs, 3.7 g of protein, 2.6 g of fat and 2.2 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Samphire with yogurt Nutrition Facts
Selected: 1 serving (medium) · 120 g
70
KCAL / 120G
Carbs
5.5g
· 2% DV
Protein
3.7g
· 7% DV
Fat
2.6g
· 3% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 25% · Fat 38%
Samphire with yogurt nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 3.7 g | 7% |
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 Samphire with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 70 kcal |
| 1 tablespoon (mini) | 15 g | 9 kcal |
| 2 tablespoon (small) | 30 g | 17 kcal |
| 1 serving (small) | 80 g | 46 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (medium) | 140 g | 81 kcal |
| 1 serving (large) | 180 g | 104 kcal |
| 1 cup (large) | 200 g | 116 kcal |
| 1 piece (whole) | 250 g | 145 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Samphire with yogurt
What is samphire with yogurt?
Samphire with yogurt is a Turkish-style meze made by mixing cooked, cooled samphire with thick yogurt, often seasoned with garlic. The samphire’s naturally briny flavor contrasts with the creamy yogurt, and the dish is usually served chilled or cool.
How do you make samphire with yogurt?
To make samphire with yogurt, rinse and briefly blanch the samphire, drain it well, and let it cool before folding it into garlic-seasoned yogurt. Removing the tough central stems first makes the meze easier to eat. A little olive oil is an optional finish.
Do you need to boil samphire for samphire with yogurt?
Yes, samphire for samphire with yogurt is usually briefly boiled or blanched. Cooking softens the stems and makes the edible parts easier to separate. Drain it thoroughly and cool it before adding yogurt, or the dressing may turn watery.
How do you remove the tough stems from samphire with yogurt?
Pull the tender, cooked samphire down along its firm central stem to strip off the edible pieces before making samphire with yogurt. Discard the woody stem. Doing this after blanching is easier than trying to remove the pieces from raw sprigs.
Why is samphire with yogurt salty?
Samphire with yogurt tastes salty because samphire naturally grows in salty coastal environments and retains a briny flavor. Rinse it well, briefly soak it if especially salty, and blanch it in unsalted water. Avoid adding extra salt until you have tasted the finished dish.
What does samphire with yogurt taste like?
Samphire with yogurt tastes creamy, tangy, and distinctly briny, with a crisp bite if the samphire is not overcooked. Garlic is common but optional. The yogurt softens the vegetable’s salty, sea-like flavor without completely masking it.
Can you use Greek yogurt for samphire with yogurt?
Yes, thick Greek yogurt works well for samphire with yogurt because it clings to the cooked stems and is less likely to make the meze watery. If using thinner plain yogurt, drain it first. Mix it in only after the samphire has cooled.
What do you serve with samphire with yogurt?
Samphire with yogurt works well as a cold meze beside grilled fish, kebabs, or other small dishes. It also pairs simply with bread. Since samphire is naturally briny, balance the plate with less-salty sides rather than adding salt to the dish.
How long does samphire with yogurt keep in the fridge?
Keep samphire with yogurt covered in the refrigerator and eat it within a day or two for the best texture. The yogurt can release water as it stands, and the samphire may soften. Do not leave the dish out at room temperature for an extended time.
Can you freeze samphire with yogurt?
No, freezing samphire with yogurt is not recommended. The yogurt may separate when thawed, while the samphire can become limp and watery. Prepare the meze fresh instead, or keep cooked samphire and yogurt separate in the refrigerator until you are ready to combine them.
Samphire with yogurt Vitamins & Minerals
Vitamins
Vitamin K
38.4µg · 32% DV
Vitamin C
11.4mg · 13% DV
B2
0.13mg · 10% DV
B12
0.22µg · 9% DV
Minerals
Sodium
936mg · 41% DV
Iodine
34µg · 23% DV
Manganese
0.34mg · 15% DV
Copper
0.11mg · 12% DV
Potassium ⭐
252mg · 7% DV
Samphire with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Samphire with yogurt
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 Samphire with yogurt?
Samphire with yogurt is a Turkish coastal meze made by briefly cooking the crisp, jointed stems of samphire and serving them with thick yogurt. The tough central strands are usually removed, and garlic is often stirred into the yogurt. Samphire’s briny, slightly tangy taste contrasts well with the cool creaminess of the dressing.
In Turkey it is commonly served chilled alongside other meze or with grilled fish; elsewhere, it makes a fresh side for a Mediterranean-style meal. The stems are naturally salty, so taste before adding any extra salt and rinse them well after cooking if you prefer a milder flavor. Yogurt adds a little protein, while the dish stays light overall.
How Nutritious Is Samphire with yogurt?
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 Samphire with yogurt 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 Samphire with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Samphire with yogurt 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
— Not suitable
Low FODMAP
— Not suitable
Samphire with yogurt Fat Profile
SATURATED
1.56g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.16g
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.