Sea Aster (Lamsoren)
Quick answer
A medium portion of Sea Aster (Lamsoren) (50 g) contains 11 kcal, with 0.5 g of net carbohydrates and 0.8 g of protein.
- Carbs1.6 g60.2%
- Protein0.8 g31.1%
- Fat0.1 g8.7%
- Fibre1.1 g
Percentages of total energy (calories)
Sea aster (lamsoren in Dutch) is a coastal vegetable with thick, fleshy oval leaves that grows on tidal mudflats regularly flooded by the sea. Unlike samphire, it is less salty and softer, resembling a sea spinach with a nutty flavour and a delicate salty touch. It contains vitamin A, calcium and iron with very few calories (22 kcal per 100g), which makes it a good way to vary your leafy greens on any diet.
💡 Smart Nutritional Guidance
Consumption advice
A 50 to 80g portion makes a good side dish on low-carb diets and for anyone who wants to vary their leafy greens.
Best preparation methods
Wash the leaves well in cold water to remove any sand, then sauté them with a crushed garlic clove and a spoonful of olive oil for just one to two minutes, like fresh spinach, without adding salt.
Important Nutritional Note
It is much less salty than samphire, but it is still a coastal food that contains sodium, so watch the amount if you are on a strict low-salt diet.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (50 g) |
|---|---|---|
| Calories | 22 kcal | 11 kcal |
| Protein | 1.6 g | 0.8 g |
| Carbohydrate | 3.1 g | 1.6 g |
| Available carbohydrate | 1 g | 0.5 g |
| Fat | 0.2 g | 0.1 g |
| Dietary fibre | 2.1 g | 1.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 22 kcal per 100 g, ranking 21 of 73 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Sea Aster (Lamsoren) good for weight loss?
Yes. Sea Aster (Lamsoren) is very low in calories (22 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Sea Aster (Lamsoren) affect blood sugar?
Sea Aster (Lamsoren) contains only 1 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Sea Aster (Lamsoren)?
A typical 50 g portion of Sea Aster (Lamsoren) provides about 11 kcal, 0.8 g protein, 1.6 g carbohydrate, 0.1 g fat and 1.1 g fibre.
Is sea aster good for anaemia and iron deficiency?
It contains a little iron together with vitamin C, which improves the absorption of plant iron, but the amount in a small portion is modest. See it as part of a varied diet, not a treatment for anaemia.
Does sea aster affect blood sugar?
Its effect on blood sugar is very small (the glycemic index does not apply) because it contains very little carbohydrate.
What is the difference between lamsoren and zeekraal?
Zeekraal (samphire) is crunchy, very salty shoots that look like small green beans, while lamsoren (sea aster) is broad, soft leaves like spinach, with a gentle saltiness and a buttery flavour.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.