Sea Vegetable
Samphire
Samphire is a coastal succulent—mainly marsh samphire (Salicornia) and rock samphire (Crithmum)—eaten as a crisp, salty green with fish and salads. Though a flowering plant rather than a seaweed, it is the classic European “sea vegetable” of shores and marsh edges. Briefly blanched or sautéed; naturally high in salt so season lightly.
Also known as: Rock Samphire, Sea Fennel, Sea Beans, Samphire, Salicorne / Pousse-pierre, Zeekraal, Sea Beans / Salicornia
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A sample of named types with their own origin and culinary profiles.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.47 g
- Saturated Fat 0.1 g
- Trans Fat 0 g
- Monounsaturated Fat 0.11 g
- Polyunsaturated Fat 0.19 g
- Cholesterol 0 mg
- Sodium 891 mg
- Salt 2.37 g
- Total Carbohydrate 6.19 g
- Dietary Fibre 4.28 g
- Total Sugars 0.5 g
- Complex / starch 0.46 g
- Protein 3.96 g
- Water 78.3 g
- Energy 32.7 kcal
- Water 78.3 g
- Carbohydrates 6.19 g
- Sugars 0.5 g
- Monosaccharides 0.36 g
- Disaccharides 0.16 g
- Starch 0.46 g
- Amylose 0.12 g
- Amylopectin 0.35 g
- Digestible Starch 0.39 g
- Resistant Starch 0.05 g
- Fibre 4.28 g
- Soluble Fibre 1.5 g
- Insoluble Fibre 2.78 g
- Protein 3.96 g
- Fat 0.47 g
- Saturated Fat 0.1 g
- Monounsaturated Fat 0.11 g
- Polyunsaturated Fat 0.19 g
- Vitamins 104 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.23 mg
- Vitamin B3 — Niacin 1.15 mg
- Vitamin B5 — Pantothenic Acid 0.34 mg
- Vitamin B6 0.06 mg
- Vitamin B7 — Biotin 2.2 µg
- Vitamin B9 — Folate 55.8 µg
- Vitamin C 2 mg
- Vitamin E 0.55 mg
- Vitamin K 21.7 µg
- Minerals 1258 mg
- Major Minerals 1141 mg
- Trace Minerals 116 mg
- Salt 2.37 g
- Sodium Chloride 2.37 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.23 · vitamin-b3-niacin: 1.15 · vitamin-b5-pantothenic-acid: 0.34 · vitamin-b6: 0.06 · vitamin-b7-biotin: 2.2 · vitamin-b9-folate: 55.8 · vitamin-e: 0.55 · vitamin-k: 21.7 ·
Minerals
Sodium: 891.36 · Potassium: 215 · Calcium: 35 · Iron: 1 · Zinc: 0.4 · Iodine: 115 ·
Sea vegetables bring iodine, minerals, and saltiness with modest calories when rehydrated.
History
Atlantic European coasts foraged samphire as a seasonal salty green with seafood.
English cookery texts praised samphire pickled and fresh as a shore delicacy.
Marsh samphire harvesting continued as a regional specialty in Europe and beyond.
Restaurant demand revived cultivated and wild samphire on fine-dining seafood menus.