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Beetroot purslane salad Calories
Light salad with fiber, folate, vitamin C and plant omega-3
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beetroot purslane salad (180 g) has 94 calories. That works out to 52 calories per 100 g. It contains 15.5 g of carbs, 3.2 g of protein, 2.5 g of fat and 5.2 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Beetroot purslane salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
94
KCAL / 180G
Carbs
15.5g
· 6% DV
Protein
3.2g
· 6% DV
Fat
2.5g
· 3% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 13% · Fat 23%
Beetroot purslane salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 153 mg | 7% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 5.2 g | 19% |
| Protein | 3.2 g | 6% |
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 Beetroot purslane salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 94 kcal |
| 1 piece (small) | 70 g | 36 kcal |
| 1 cup (chopped) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 120 g | 62 kcal |
| 1 piece (medium) | 120 g | 62 kcal |
| 2 cup (chopped) | 180 g | 94 kcal |
| 1 piece (large) | 180 g | 94 kcal |
| 1 serving (large) | 260 g | 135 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Beetroot purslane salad
How do you make beetroot purslane salad?
To make beetroot purslane salad, combine cooked, cooled beetroot with washed and dried purslane leaves and tender stems. Dress with olive oil and lemon juice just before serving so the greens stay crisp rather than wilting.
Can you eat purslane raw in beetroot purslane salad?
Yes, purslane is commonly eaten raw in beetroot purslane salad. Rinse it thoroughly to remove grit, then dry it well; its slightly tangy, succulent leaves provide a fresh contrast to the sweet, earthy beetroot.
Should the beetroot be roasted or boiled for beetroot purslane salad?
Either works for beetroot purslane salad. Roasting gives the beetroot a more concentrated, earthy-sweet flavour, while boiling makes it softer and milder; let it cool before mixing it with the fresh purslane.
What dressing works best for beetroot purslane salad?
A lemon-and-olive-oil dressing suits beetroot purslane salad particularly well because its acidity balances the beetroot's sweetness. Add the dressing shortly before serving, and use a little mustard if you want a sharper, more savoury flavour.
Can you use beet greens in beetroot purslane salad?
Yes, young, fresh beet greens can be added to beetroot purslane salad. Wash them carefully and chop them finely; tougher leaves are better cooked separately, since they can overwhelm the tender purslane when served raw.
Can you make beetroot purslane salad with raw beetroot?
Yes, but grate or shave the beetroot very thinly so it is pleasant to eat alongside the delicate purslane. Raw beetroot has a firmer texture and earthier bite than cooked beetroot, so a bright lemon dressing works well.
What can you use instead of purslane in beetroot purslane salad?
Watercress or baby spinach can stand in for purslane in beetroot purslane salad, though neither has quite the same succulent texture. Choose tender leaves and add them shortly before serving to keep the salad fresh.
Can beetroot purslane salad be made ahead?
Yes. Cook and cool the beetroot, and wash and dry the purslane in advance, but store them separately. Combine them and add the dressing just before serving; once dressed, the leaves soften and the salad can release liquid.
Is beetroot purslane salad a traditional dish?
Beetroot purslane salad is better understood as a flexible salad combination than as one fixed recipe with a single origin. Purslane is used in dishes across Mediterranean and West Asian cuisines, and cooks vary the vegetables, dressing and toppings.
What goes well with beetroot purslane salad?
Beetroot purslane salad pairs well with grilled fish or chicken, roasted vegetables, and grain or bean dishes. Its fresh, tangy greens also make a good contrast alongside richer, savoury main courses.
Beetroot purslane salad Vitamins & Minerals
Vitamins
Vitamin K
140.4µg · 117% DV
Vitamin C
25.56mg · 28% DV
Folate
93.6µg · 23% DV
Vitamin A
172.8µg · 19% DV
Minerals
Manganese
0.5mg · 22% DV
Copper
0.16mg · 18% DV
Potassium ⭐
562mg · 17% DV
Magnesium
61mg · 15% DV
Sodium
153mg · 7% DV
Beetroot purslane salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot purslane salad
To burn the 94 calories in 1 serving (medium) (180 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 Beetroot purslane salad?
Beetroot purslane salad brings cooked, sliced beetroot together with fresh purslane leaves and tender stems. It is a simple home-style combination found in Turkish and eastern Mediterranean cooking, often dressed with olive oil and lemon, sometimes with garlic. The beetroot tastes earthy and gently sweet; purslane adds a juicy, leafy bite with a mild tang. Serve it as a side salad or small meze alongside beans, grilled dishes or other Mediterranean plates. It is light while providing fibre and plant-based omega-3; a 100 g portion has 2.9 g of fibre. For a fresher, less rich dressing, use lemon generously and keep the olive oil modest.
How Nutritious Is Beetroot purslane salad?
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 Beetroot purslane salad 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 Beetroot purslane salad Contain Allergens?
No known major allergens
Which Diets Is Beetroot purslane salad 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
Beetroot purslane salad Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.5g
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.