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Samphire with olive oil Calories
Olive-oil dressed sea vegetable, rich in minerals and fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Samphire with olive oil (120 g) has 110 calories. That works out to 92 calories per 100 g. It contains 4.3 g of carbs, 2.2 g of protein, 8.6 g of fat and 2.5 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.
Samphire with olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
110
KCAL / 120G
Carbs
4.3g
· 2% DV
Protein
2.2g
· 4% DV
Fat
8.6g
· 11% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 9% · Fat 74%
Samphire with olive oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 1176 mg | 51% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2.2 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 Samphire with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 110 kcal |
| 1 tablespoon (shredded) | 15 g | 14 kcal |
| 2 tablespoon (shredded) | 30 g | 28 kcal |
| 1 piece (half) | 60 g | 55 kcal |
| 1 serving (small) | 80 g | 74 kcal |
| 1 cup (chopped) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (whole) | 140 g | 129 kcal |
| 1 serving (large) | 180 g | 166 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Samphire with olive oil
What is zeytinyağlı börülce?
Zeytinyağlı börülce is a Turkish dish of cowpeas braised with olive oil, usually using fresh green pods. It is typically served at room temperature or chilled as part of a meal of meze and other vegetable dishes.
How do you cook zeytinyağlı börülce?
Cook zeytinyağlı börülce by trimming and cutting fresh cowpea pods, then gently braising them with onion and olive oil until tender. Some home recipes add tomato or garlic; let the dish rest before serving so the flavors settle.
Is zeytinyağlı börülce made with fresh or dried cowpeas?
Zeytinyağlı börülce is usually made with fresh cowpea pods, not dried beans. Dried cowpeas need soaking and separate cooking, and produce a different texture from the tender green pods used in the Turkish olive-oil dish.
Is zeytinyağlı börülce served hot or cold?
Zeytinyağlı börülce is most often served chilled or at room temperature, rather than piping hot. Resting it after cooking allows the olive oil and seasonings to meld; bring it out briefly before serving if the oil has firmed in the refrigerator.
What ingredients go into zeytinyağlı börülce?
Fresh cowpea pods, onion and olive oil are the essentials in zeytinyağlı börülce. Depending on the home recipe, cooks may also add tomato, garlic, lemon juice or herbs; adding lemon near the end keeps its flavor bright.
Why are the cowpeas in zeytinyağlı börülce still tough?
Cowpeas in zeytinyağlı börülce may stay tough if they are mature, fibrous pods or have not cooked long enough. Simmer them gently until tender; adding acidic ingredients such as tomato or lemon later can help avoid slowing softening.
What should I serve with zeytinyağlı börülce?
Serve zeytinyağlı börülce with rice, bread, yogurt or a fresh salad for a simple meal. It also fits well on a Turkish meze table alongside other vegetable dishes, or as a side for grilled fish.
Can you make zeytinyağlı börülce ahead of time?
Yes, zeytinyağlı börülce works well as a make-ahead dish because resting lets its flavors come together. Cool it promptly, cover and refrigerate; serve it chilled or let it sit briefly at room temperature before eating.
Can zeytinyağlı börülce be frozen?
Yes, zeytinyağlı börülce can be frozen, although the cowpea pods may be softer after thawing. Cool it first and freeze in a sealed, freezer-safe container; thaw it in the refrigerator and serve chilled for the best texture.
How long does zeytinyağlı börülce keep in the fridge?
Zeytinyağlı börülce keeps for about three days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooling, and avoid leaving the whole dish out while serving; take out only the portion you need.
Samphire with olive oil Vitamins & Minerals
Vitamins
Vitamin K
33.6µg · 28% DV
Vitamin C
14.4mg · 16% DV
Vitamin E
2.28mg · 15% DV
B2
0.1mg · 8% DV
Minerals
Iodine
102µg · 68% DV
Sodium
1176mg · 51% DV
Iron
2.16mg · 12% DV
Copper
0.11mg · 12% DV
Potassium ⭐
216mg · 6% DV
Samphire with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Samphire with olive oil
To burn the 110 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 olive oil?
Zeytinyağlı börülce is a Turkish home-style dish of cowpeas cooked gently with olive oil, usually with onion and often tomato. The peas turn tender while holding their shape, with a mild, slightly sweet flavour that takes on the richness of the oil. It is commonly served at room temperature or chilled, especially as part of a summer spread alongside other olive-oil dishes, bread or rice. This is a vegetable-forward choice with some fibre and relatively little protein, rather than a substantial protein dish. For a lighter plate, use a modest amount of oil and serve it with lemon and fresh herbs.
How Nutritious Is Samphire with olive oil?
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 olive oil 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 olive oil Contain Allergens?
No known major allergens
Which Diets Is Samphire with olive oil 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
Samphire with olive oil Fat Profile
SATURATED
1.2g
MONOUNSATURATED
6.12g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.