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Boiled spinach, purslane and carrot mix Calories
Low-calorie boiled vegetable mix rich in vitamin A, vitamin K and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled spinach, purslane and carrot mix (160 g) has 50 calories. That works out to 31 calories per 100 g. It contains 8.2 g of carbs, 3 g of protein, 0.8 g of fat and 4.3 g of fiber. Its 456 µg of Vitamin K covers 380% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
Boiled spinach, purslane and carrot mix Nutrition Facts
Selected: 1 cup (chopped) · 160 g
50
KCAL / 160G
Carbs
8.2g
· 3% DV
Protein
3g
· 6% DV
Fat
0.8g
· 1% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 23% · Fat 14%
Boiled spinach, purslane and carrot mix nutrition facts table · 1 cup (chopped) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 4.3 g | 15% |
| Protein | 3 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 Cup of Chopped Boiled spinach, purslane and carrot mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 160 g | 50 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 4 tablespoon (chopped) | 60 g | 19 kcal |
| 1 piece (half) | 90 g | 28 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (small) | 120 g | 37 kcal |
| 1 serving (medium) | 180 g | 56 kcal |
| 1 piece (whole) | 180 g | 56 kcal |
| 1 serving (large) | 250 g | 78 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Boiled spinach, purslane and carrot mix
How do you cook boiled spinach, purslane and carrot mix without making it mushy?
Cook the carrots first because they take longer to soften, then add the spinach and purslane near the end. Drain the vegetables as soon as they are tender; prolonged boiling makes the leafy greens limp and can leave the mix watery.
Can you freeze boiled spinach, purslane and carrot mix?
Yes, you can freeze boiled spinach, purslane and carrot mix, although it may be softer after thawing. Drain it thoroughly, divide it into portions, and seal it in a freezer-safe container; the thawed mix works especially well in soups or cooked dishes.
How long does boiled spinach, purslane and carrot mix last in the fridge?
Boiled spinach, purslane and carrot mix generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, slimy texture, or visible mold.
Can you eat boiled spinach, purslane and carrot mix cold?
Yes, boiled spinach, purslane and carrot mix can be eaten cold. Chill it after draining, then add lemon juice and olive oil for a simple salad, or serve it with a yogurt dressing.
What does purslane add to boiled spinach, purslane and carrot mix?
Purslane gives boiled spinach, purslane and carrot mix a mildly tangy taste and a tender, slightly juicy texture. Its flavor pairs well with lemon, garlic, olive oil, and yogurt, so the mixture can be served as a salad or side dish.
Can boiled spinach, purslane and carrot mix be used as a pie filling?
Yes, boiled spinach, purslane and carrot mix can be used as a savory pie filling. Squeeze or drain out as much water as possible first, then combine it with crumbled feta or another firm cheese so the pastry does not turn soggy.
What can you serve with boiled spinach, purslane and carrot mix?
Boiled spinach, purslane and carrot mix pairs well with eggs, beans, grilled fish, or roasted chicken. A spoonful of yogurt and a squeeze of lemon also make it a satisfying side for grains such as rice or bulgur.
Can boiled spinach, purslane and carrot mix go into soup?
Yes, boiled spinach, purslane and carrot mix can be stirred into soup. Add it near the end of cooking because the vegetables are already tender; this warms them through without breaking the leafy greens down further.
Does boiling spinach, purslane and carrot mix remove its nutrients?
Boiling can move some water-soluble vitamins from spinach and purslane into the cooking water. Keep the cooking time short and use the drained liquid in soup or another dish to make use of nutrients that leach out.
Can you blend boiled spinach, purslane and carrot mix into a smooth puree?
Yes, boiled spinach, purslane and carrot mix can be blended into a puree. Drain it first and add a little cooking water, stock, or yogurt gradually until it reaches the texture you want; lemon and garlic help brighten the flavor.
Boiled spinach, purslane and carrot mix Vitamins & Minerals
Vitamins
Vitamin K
456µg · 380% DV
Vitamin A
672µg · 75% DV
Folate
124.8µg · 31% DV
Vitamin C
18.4mg · 20% DV
Minerals
Manganese
0.67mg · 29% DV
Copper
0.18mg · 20% DV
Iron
3.36mg · 19% DV
Magnesium
77mg · 18% DV
Potassium ⭐
544mg · 16% DV
Sodium
93mg · 4% DV
Boiled spinach, purslane and carrot mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled spinach, purslane and carrot mix
To burn the 50 calories in 1 cup (chopped) (160 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 Boiled spinach, purslane and carrot mix?
Boiled spinach, purslane and carrot mix combines chopped leafy greens with carrot, cooked in water until tender. It is a simple vegetable preparation rather than a dish tied to one particular region, and the ingredients can be found in home cooking and everyday meals in many places.
The spinach brings an earthy note, purslane a fresh, gently tangy taste, and carrot a mild sweetness. Serve it warm or chilled as a side, or dress it lightly with lemon and olive oil for a simple salad; it also works alongside grains, beans or a main dish. This is a low-calorie way to add vegetables, with 31 calories per 100 g. Keep the cooking brief if you prefer the vegetables to retain some texture.
How Nutritious Is Boiled spinach, purslane and carrot mix?
Nutrient density
Very 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 Boiled spinach, purslane and carrot mix 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 Boiled spinach, purslane and carrot mix Contain Allergens?
No known major allergens
Which Diets Is Boiled spinach, purslane and carrot mix 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
Boiled spinach, purslane and carrot mix Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.