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Are Samphire Greens Keto-Friendly?

Samphire Greens on a kitchen counter

Are Samphire Greens Keto-Friendly? If you're on a ketogenic diet and are looking for diverse, nutritional, and low-carb vegetables to add to your meal plan, Samphire Greens could be an excellent choice.

In this comprehensive guide, we delve into the carbohydrate content of Samphire Greens, explore their health implications on a keto diet, provide practical tips for incorporating them into your meal plan, discuss keto-compatible alternatives, and share some concluding thoughts.

With their low net carb content and a variety of nutritional benefits, Samphire Greens present a unique addition to your ketogenic lifestyle.

Read on to discover more about this versatile vegetable.


  • Yes, Samphire Greens are keto-friendly due to their low net carb content of 1.78 grams per 100 grams.
  • They provide a wealth of nutrients, including Vitamin C, folic acid, iodine, and fiber, enhancing your keto diet's nutritional profile.
  • Explore and experiment with various ways to include Samphire Greens in your keto meal plan, from stir-fries to soups.

Are Samphire Greens Keto-Friendly?

Absolutely, let's dive into the heart of the matter: Are Samphire Greens keto-friendly? The clear answer is yes, they indeed are! And here's why.

When following a ketogenic diet, the main goal is to reduce carbohydrate intake significantly. The ketogenic diet typically limits carbs to 20-50 grams per day. Now, this is where Samphire Greens shine. Measuring the net carb content of any food is crucial when you're on a keto diet. Net carbs are the total carbs minus fiber, and they're what your body digests into glucose.

Samphire Greens are a fantastic option for a keto diet because they have a remarkably low net carb content. For every 100 grams of Samphire Greens, you'll only be consuming 1.78 grams of net carbs. This low net carb content makes them a perfect fit for a ketogenic diet, allowing you to enjoy their unique flavor and nutritional benefits without worrying about exceeding your daily carb limit.

To put things into perspective, Samphire Greens' low-carb nature doesn't mean they're lacking in other essential nutrients. Quite contrary! They're a powerhouse of various nutrients including Vitamin C, folic acid, and a decent amount of iodine.

But remember, while Samphire Greens are a welcome addition to a keto diet, portion control is key. Just like with any other food, consuming excessive amounts can still lead to an increase in your total carb intake for the day.

Can Samphire Greens be Incorporated into a Strict Keto Diet?

Absolutely! Even if you're following a strict keto diet, Samphire Greens can still find a place at your table. Here's how.

A strict ketogenic diet, often referred to as a standard ketogenic diet, restricts your daily carbohydrate intake to below 20 grams. This is a challenging target, and every carb counts! However, due to the low net carb content of Samphire Greens, which is a mere 1.78g per 100g, they can comfortably fit into this strict limit.

While Samphire Greens are low in carbs, it's also important to consider the other dietary components. For instance, while they're a great source of Vitamin C, folic acid, and iodine, they're not a significant source of fats or proteins, which are key components of a ketogenic diet. Therefore, while Samphire Greens can contribute to your daily vegetable intake and enhance the flavor and nutrient profile of your meals, they should be balanced with other high-fat, moderate-protein food items.

Tracking your carb intake is crucial to ensure that you're staying within your daily limit and maintaining ketosis. There are plenty of tools and apps available that make this easier. Using a carb-tracking app or food journal can help you monitor your daily intake and ensure that adding Samphire Greens into your meal plan doesn't push you over the limit.

Delving into the Carbohydrate Content of Samphire Greens

Understanding the carbohydrate content of Samphire Greens is key for those following a ketogenic diet. So, let's delve into the details.

As we've mentioned earlier, Samphire Greens contain only 1.78 grams of net carbs per 100 grams. For those new to the ketogenic diet, you might be wondering what 'net carbs' are. Net carbs are the total carbohydrates in a food minus its fiber content. This is an important figure for those on a ketogenic diet because it's these net carbs that your body can digest into glucose, which increases your blood sugar levels.

When we talk about the net carb content of a food item, it's crucial to understand that this number is associated with the weight of the food, not necessarily the volume. For instance, 100 grams of Samphire Greens, which typically equates to about two cups, contains only 1.78 grams of net carbs. This means you can have a hearty portion of Samphire Greens without significantly increasing your daily carb intake.

However, it's also vital to note that while Samphire Greens are low in carbs, they're not completely carb-free. Therefore, if you're on a strict ketogenic diet and close to your daily carb limit, you'll need to account for the carbs in Samphire Greens in your meal plan.

Nutritional Snapshot of Samphire Greens

Samphire Greens, an exciting addition to any diet, offer a comprehensive nutritional profile packed with a plethora of essential nutrients. For every 100g serving, they have a low net carb content of 1.78g, making them highly compatible with low-carb and ketogenic diets. In addition, they are relatively low in total fats (0.12g) and provide a moderate amount of protein (2.2g), supporting muscle health and growth.

From a micronutrient perspective, Samphire Greens are noteworthy. They contain a remarkable 202.0mg of Potassium, which aids in maintaining fluid balance and nerve transmission. Also, they are a good source of Vitamin K1 (41.6ug), crucial for blood clotting and bone health.

Interestingly, they are rich in antioxidants like Vitamin A (38.0ug), Beta-carotene (449.0ug), and Lutein + zeaxanthin (710.0ug), which promote eye health and boost immunity. Additionally, they provide a significant dose of Vitamin C (5.6mg), vital for collagen synthesis and immune function.

Moreover, they offer a variety of essential amino acids, including Leucine (0.13g) and Lysine (0.1g), which are essential for protein synthesis and tissue repair. They also contain Threonine (0.08g) and Isoleucine (0.08g), which are important for muscle function and recovery.

For those monitoring their sodium intake, Samphire Greens have a very low sodium content (2.0mg). Their fiber content (2.1g) aids in digestion, while the moderate calorie count (20.0kcal) makes them a wonderful addition to a balanced diet.

Nutrient NameAmount and Unit per 100g
Net Carbs 1.78g
Carbohydrate, by difference 3.88g
Fiber, total dietary 2.1g
Total fats 0.12g
Protein 2.2g
Sodium, Na 2.0mg
Potassium, K 202.0mg
Magnesium, Mg 14.0mg
Calcium, Ca 24.0mg
Vitamin A 38.0ug
Vitamin B-6 0.09mg
Vitamin C, total ascorbic acid 5.6mg
Vitamin E (alpha-tocopherol) 1.13mg
Vitamin K1 41.6ug
Copper, Cu 0.19mg
Iron, Fe 2.14mg
Phosphorus, P 52.0mg
Selenium, Se 2.3ug
Zinc, Zn 0.54mg
Beta-carotene 449.0ug
Lutein + zeaxanthin 710.0ug
Betaine 0.6mg
Manganese, Mn 0.16mg
Thiamin 0.14mg
Riboflavin 0.14mg
Niacin 0.98mg
Pantothenic acid 0.27mg
Folate, total 52.0ug
Choline, total 16.0mg
Calories 20.0kcal
Water 93.22g
Tryptophan 0.03g
Threonine 0.08g
Isoleucine 0.08g
Leucine 0.13g
Lysine 0.1g
Methionine 0.03g
Cystine 0.03g
Phenylalanine 0.08g
Tyrosine 0.05g
Valine 0.12g
Arginine 0.09g
Histidine 0.05g
Alanine 0.12g
Aspartic acid 0.51g
Glutamic acid 0.23g
Glycine 0.09g
Proline 0.07g
Serine 0.11g
Fatty acids, total saturated 0.04g
Fatty acids, total polyunsaturated 0.05g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Samphire Greens' was not found in FoodData Central, so nutritional data for 'Asparagus, raw ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Samphire Greens on a Keto Diet

Incorporating Samphire Greens into your ketogenic diet can yield numerous potential health benefits, especially when considering their nutritional profile.

Primarily, Samphire Greens are an excellent source of essential nutrients. They're rich in Vitamin C, which is a potent antioxidant that boosts your immune system. They also contain folic acid, which is crucial for cell function and tissue growth. Additionally, these greens offer a decent amount of iodine, an essential nutrient that supports thyroid health.

Another significant benefit of Samphire Greens is their high fiber content. Although fiber is a form of carbohydrate, it doesn't contribute to your net carb count as your body doesn't digest it into glucose. Instead, it aids digestion, keeps you feeling full, and contributes to a healthy gut - all of which are important factors in maintaining your overall well-being.

Moreover, Samphire Greens have a naturally salty flavor due to their high mineral content, including sodium. Sodium is an essential electrolyte, and maintaining proper electrolyte balance is particularly crucial on a ketogenic diet as fluid balance can shift when your body enters ketosis.

So how do these benefits connect with a ketogenic diet? The ketogenic diet is known for its potential health benefits like improved brain function and increased energy levels due to the utilization of fats for energy. Adding Samphire Greens to your keto diet can further enhance these benefits by providing essential nutrients, aiding digestion, and contributing to electrolyte balance.

Incorporating Samphire Greens into Your Keto Meal Plan

Incorporating Samphire Greens into your ketogenic meal plan can be a delightful endeavor, not only because they offer a unique flavor profile but also because they're versatile and easy to prepare. So, let's look at some practical ways to add this nutrient-rich vegetable into your daily diet.

Samphire Greens have a slightly salty flavor and a texture similar to asparagus, which makes them a fantastic addition to a variety of dishes. Here are a few ideas:

Stir-fried Samphire Greens: You can lightly stir-fry Samphire Greens in olive oil or butter - both keto-friendly fats! - with some garlic for a simple and delicious side dish. This pairs wonderfully with grilled fish or chicken. Omelets or Scrambles: Boost your breakfast's nutrient profile by adding some Samphire Greens to your morning omelet or scramble. Their unique flavor adds an extra punch to your usual eggs and cheese combo. Samphire Greens Salad: Chop up some raw Samphire Greens and mix them into your salad. They add a crunch and a salty kick, complementing leafy greens and other vegetables nicely. Just be mindful of the dressing you use - stick to low-carb, high-fat options like olive oil and vinegar or a creamy avocado dressing. Samphire Greens Soup: Make a creamy, keto-friendly soup by blending cooked Samphire Greens with heavy cream, broth, and your choice of seasonings. This can make a comforting and satisfying meal, especially during the colder months.

Keto-Compatible Alternatives for Samphire Greens

While Samphire Greens are an excellent, keto-friendly vegetable, variety is key in any diet. Fortunately, there are numerous other green vegetables that are low in carbs and can make great additions to your ketogenic meal plan. Let's explore a few options:

Spinach: This leafy green vegetable is low in carbs and high in vitamins A, C, and K. Spinach can be used in a variety of keto dishes, like creamed spinach, sautéed with garlic, or as a base for a hearty salad. A 100-gram serving of spinach contains only 1.6 grams of net carbs, which is slightly lower than Samphire Greens' 1.78 grams. Asparagus: Known for its distinctive taste and firm texture, asparagus works well in stir-fries, as a grilled side dish or baked with parmesan cheese in the oven. Asparagus has 1.8 grams of net carbs per 100 grams, making it nearly as low in carbs as Samphire Greens. Zucchini: Zucchini is incredibly versatile. It can be spiralized into noodles (also known as zoodles), sliced and grilled, or stuffed with other keto-friendly ingredients like cheese and meat. Zucchini contains 2.11 grams of net carbs per 100 grams, slightly higher than Samphire Greens, but still low enough to fit comfortably within most keto meal plans. Broccoli: A nutritional powerhouse, broccoli is high in vitamins C and K and has more protein than most other vegetables. It's delicious when roasted, steamed, or even used raw in salads. Broccoli contains about 4.04 grams of net carbs per 100 grams, which is higher than Samphire Greens but can still be incorporated into a keto diet with careful planning.

Concluding Thoughts on Samphire Greens and Keto

As we have explored, Samphire Greens make a valuable addition to a ketogenic diet. Their low net carb content of 1.78 grams per 100 grams allows them to fit comfortably into the strict carb limits of a standard ketogenic diet. Not to mention, they offer a unique flavor profile that can enhance a variety of dishes.

The nutritional benefits of Samphire Greens go beyond just being keto-friendly. They're a significant source of Vitamin C, folic acid, and iodine. Plus, their fiber content aids in digestion and contributes to a healthy gut. While they're not a major source of fats or proteins, essential components of a ketogenic diet, they can be balanced with high-fat, moderate-protein foods to maintain a diverse and nutritious diet.

Incorporating Samphire Greens into your ketogenic meal plan can be a creative and enjoyable endeavor. Whether you choose to stir-fry them, add them to your morning scramble, toss them into a salad, or blend them into a comforting soup, these greens are versatile and easy to prepare.

While Samphire Greens offer unique benefits and flavors, remember the importance of variety in your diet. Other keto-friendly green vegetables, such as spinach, asparagus, zucchini, and broccoli, can also be delicious and nutritious additions to your meals.

And as a new, unique idea: consider pickling Samphire Greens. This method can extend their shelf life and offer a tangy twist to their naturally salty flavor, turning them into a perfect topping for keto salads or as a crunchy side to your main dishes.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Samphire Greens contain approximately 1.78 grams of net carbs per 100 grams, making them a keto-friendly vegetable.

Yes, Samphire Greens can be eaten raw. They can be a crunchy addition to salads, offering a unique salty flavor. Just be mindful of the dressings and other ingredients to keep the meal low in carbs.