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A low-calorie leafy green with fiber and plant-based omega-3.
In season: Spring · Summer
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Air-Fried Purslane (150 g) has 53 calories. That works out to 35 calories per 100 g. It contains 6.8 g of carbs, 3.8 g of protein, 0.8 g of fat and 3 g of fiber. Its 150 µg of Vitamin K covers 125% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Selected: 1 cup (medium) · 150 g
53
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
3.8g
· 8% DV
Fat
0.8g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 31% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 3 g | 11% |
| Protein | 3.8 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 53 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 1 ounce (medium) | 28.4 g | 10 kcal |
| ½ cup (medium) | 75 g | 26 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 100 g | 35 kcal |
| 1 serving (large) | 180 g | 63 kcal |
| 2 cup (large) | 300 g | 105 kcal |
Calculated from 35 calories per 100 g.
To make air-fried purslane, wash the leaves and tender stems, dry them thoroughly, and toss with a little oil and salt. Spread them in a single layer in the basket, then cook until wilted with lightly browned edges, shaking once during cooking.
Air-fried purslane usually turns tender with a few browned edges rather than crisp throughout. Purslane holds plenty of water, so dry it well after washing and avoid crowding the basket if you want less steaming and better browning.
Yes, the tender stems in air-fried purslane are edible. Remove or trim any thick, tough sections so the stems cook at a similar pace to the leaves and do not leave a stringy texture.
Yes, dry purslane thoroughly before making air-fried purslane. Dirt can cling between the leaves, so rinse it first, then use a salad spinner or clean towel; leftover water can make the leaves steam instead of brown.
Air-fried purslane often turns soggy when it goes into the basket wet or is piled too deeply. Dry the leaves well and cook a smaller batch in a loose layer so hot air can circulate around them.
Air-fried purslane tastes mildly tangy and green, with a softer texture than raw purslane and a lightly roasted flavor. Its characteristic tartness pairs well with lemon, garlic, or a creamy dip served on the side.
Garlic, black pepper, chili flakes, and lemon all work well with air-fried purslane. Use a little oil and salt before cooking, then add lemon afterward so its bright, tangy flavor is not lost during heating.
Yes, but air-fried purslane is best added to vegetables that cook quickly. Avoid packing the basket; vegetables that release a lot of moisture can make the purslane steam, so cook them separately if you want more browning.
Air-fried purslane keeps for about three days in a sealed container in the refrigerator. Let it cool before storing, and discard it if it develops an off smell, a slimy texture, or an unusual change in appearance.
Reheat air-fried purslane briefly in the air fryer, spreading it out in a single layer and checking it often. It softens quickly, so avoid prolonged heating; add any yogurt dip or dressing after reheating.
Vitamins
Vitamin K
150µg · 125% DV
Vitamin C
22.5mg · 25% DV
Vitamin A
198µg · 22% DV
B2
0.17mg · 13% DV
Minerals
Magnesium
102mg · 24% DV
Potassium ⭐
741mg · 22% DV
Manganese
0.45mg · 20% DV
Copper
0.17mg · 19% DV
Sodium
68mg · 3% DV
To burn the 53 calories in 1 cup (medium) (150 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.
Air-Fried Purslane is made by cooking the succulent leaves and tender stems of purslane in an air fryer, where they soften and may lightly brown at the edges. Purslane has a gently tangy, green flavour; while air-frying is a convenient modern approach, the plant is also eaten raw in salads and cooked in dishes around the Mediterranean and beyond.
Serve it warm or at room temperature, perhaps with lemon, yogurt or alongside grilled vegetables. It is a low-calorie leafy green with fibre and plant-based omega-3. A light coating of oil helps it cook without weighing it down, and a simple seasoning lets its fresh, slightly tart taste come through.
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.
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.
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.
No known major allergens
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
SATURATED
0.12g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.