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Black Cumin Purslane Yogurt Salad Calories
A refreshing salad made with yogurt, purslane, and black cumin, providing protein, calcium, and plant-based omega-3 fats.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Black Cumin Purslane Yogurt Salad (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 9.6 g of carbs, 7.2 g of protein, 5 g of fat and 1.6 g of fiber. Its 210 µg of Vitamin K covers 175% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black Cumin Purslane Yogurt Salad Nutrition Facts
Selected: 1 cup (chopped) · 200 g
110
KCAL / 200G
Carbs
9.6g
· 3% DV
Protein
7.2g
· 14% DV
Fat
5g
· 6% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 26% · Fat 40%
Black Cumin Purslane Yogurt Salad nutrition facts table · 1 cup (chopped) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 2.5 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 1.6 g | 6% |
| Protein | 7.2 g | 14% |
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 Cup of Chopped Black Cumin Purslane Yogurt Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 200 g | 110 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 tablespoon (small) | 15 g | 8 kcal |
| 100 g | 100 g | 55 kcal |
| ½ cup (chopped) | 100 g | 55 kcal |
| 1 serving (small) | 150 g | 83 kcal |
| 1 serving (medium) | 200 g | 110 kcal |
| 1 bottle (medium) | 250 g | 138 kcal |
| 1 serving (large) | 300 g | 165 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Black Cumin Purslane Yogurt Salad
How do you make Black Cumin Purslane Yogurt Salad?
Black Cumin Purslane Yogurt Salad is made by folding washed, well-drained purslane into yogurt and finishing it with black cumin seeds. Chop the leaves and tender stems, then add garlic, salt, or olive oil if you like.
What is in Black Cumin Purslane Yogurt Salad?
Black Cumin Purslane Yogurt Salad mainly contains purslane, yogurt, and black cumin seeds. Garlic, olive oil, and salt are common additions, but the salad does not need many extras to keep its fresh, tangy flavor.
Can you eat purslane raw in Black Cumin Purslane Yogurt Salad?
Yes, purslane is commonly eaten raw in Black Cumin Purslane Yogurt Salad. Rinse the leaves and tender stems thoroughly, drain them well, and chop them before mixing; excess water can make the yogurt dressing runny.
Is black cumin in Black Cumin Purslane Yogurt Salad the same as regular cumin?
No, black cumin and regular cumin are different spices. Black cumin refers to small dark seeds with their own distinctive flavor; ground cumin has a different taste and will noticeably change the character of Black Cumin Purslane Yogurt Salad.
Do you cook purslane before adding it to Black Cumin Purslane Yogurt Salad?
No, you usually do not cook purslane for Black Cumin Purslane Yogurt Salad. Raw leaves and tender stems keep the salad crisp; if you prefer cooked purslane, cool it completely and squeeze or drain off excess water first.
What can you serve with Black Cumin Purslane Yogurt Salad?
Black Cumin Purslane Yogurt Salad pairs well with grilled chicken, fish, or roasted vegetables. It also works as part of a mezze-style spread with bread and other small dishes, where its cool, tangy yogurt contrasts with warm or savory foods.
Can you make Black Cumin Purslane Yogurt Salad ahead of time?
Yes, you can prep Black Cumin Purslane Yogurt Salad ahead, but purslane softens and releases water as it sits in yogurt. Wash and drain the greens in advance, then combine them with the yogurt close to serving for a fresher texture.
How should you store Black Cumin Purslane Yogurt Salad?
Store Black Cumin Purslane Yogurt Salad in a covered container in the refrigerator. The greens may release liquid and soften, so stir it before serving and avoid leaving the yogurt-based salad at room temperature for an extended time.
Can you use Greek yogurt in Black Cumin Purslane Yogurt Salad?
Yes, Greek yogurt works well in Black Cumin Purslane Yogurt Salad and makes the dressing thicker. If it feels too dense to coat the purslane, loosen it with a little plain yogurt and make sure the greens are thoroughly drained.
Is Black Cumin Purslane Yogurt Salad traditionally cooked or served cold?
Black Cumin Purslane Yogurt Salad is served cold and is not typically cooked as a finished dish. Its preparation is simple: fresh purslane is mixed with yogurt and black cumin, making it a refreshing side or part of a mezze spread.
Black Cumin Purslane Yogurt Salad Vitamins & Minerals
Vitamins
Vitamin K
210µg · 175% DV
B12
0.56µg · 23% DV
B2
0.24mg · 18% DV
Vitamin C
14.4mg · 16% DV
Minerals
Iodine
36µg · 24% DV
Phosphorus
164mg · 23% DV
Copper
0.2mg · 22% DV
Calcium
210mg · 21% DV
Potassium ⭐
450mg · 13% DV
Sodium
84mg · 4% DV
Black Cumin Purslane Yogurt Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Cumin Purslane Yogurt Salad
To burn the 110 calories in 1 cup (chopped) (200 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 Black Cumin Purslane Yogurt Salad?
Black cumin purslane yogurt salad brings fresh purslane together with yogurt and nigella seeds in a cool, Turkish-style dish. Purslane’s slightly tangy, succulent leaves contrast with the creamy yogurt, while the seeds add a distinctive, gently peppery aroma. It is a familiar kind of home cooking in Turkey, where yogurt-based vegetable dishes are often served as meze or alongside a main meal.
Serve it chilled, especially in warm weather, with bread or other small plates. Yogurt contributes protein and calcium, while purslane provides plant-based omega-3 fats; the salad is light overall. For a lighter version, choose low-fat yogurt, and drain the chopped purslane well before mixing so the dressing stays creamy.
How Nutritious Is Black Cumin Purslane Yogurt 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 Black Cumin Purslane Yogurt 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 Black Cumin Purslane Yogurt Salad Contain Allergens?
Contains these allergens:
Which Diets Is Black Cumin Purslane Yogurt Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Cumin Purslane Yogurt Salad Fat Profile
SATURATED
2.5g
MONOUNSATURATED
1.24g
POLYUNSATURATED
1.14g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.