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Cooked Purslane Calories
Nutrient-dense leafy green with omega-3
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked Purslane (160 g) has 32 calories. That works out to 20 calories per 100 g. It contains 5.4 g of carbs, 3.2 g of protein, 0.6 g of fat and 3.4 g of fiber. Its 331.2 µg of Vitamin K covers 276% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked Purslane Nutrition Facts
Selected: 1 cup (medium) · 160 g
32
KCAL / 160G
Carbs
5.4g
· 2% DV
Protein
3.2g
· 6% DV
Fat
0.6g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 32% · Fat 14%
Cooked Purslane nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 3.4 g | 12% |
| 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 Cup of Cooked Purslane?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 32 kcal |
| 2 tablespoon (small) | 30 g | 6 kcal |
| ½ cup (half) | 80 g | 16 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (small) | 100 g | 20 kcal |
| 1 cup (small) | 120 g | 24 kcal |
| 1 serving (medium) | 150 g | 30 kcal |
| 1 cup (large) | 220 g | 44 kcal |
| 1 serving (large) | 250 g | 50 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Cooked Purslane
What does cooked purslane taste like?
Cooked purslane has a mild, slightly tangy flavor and becomes soft and somewhat slippery when heated. Its taste is less sharp than some leafy greens, so it pairs well with garlic, tomato, lemon, or yogurt.
Can you eat the stems in cooked purslane?
Yes, the tender stems are edible in cooked purslane and soften during cooking. Remove any thick, woody sections, then rinse the leaves and stems thoroughly to dislodge soil before adding them to a dish.
Does cooking purslane destroy its omega-3?
No, cooking does not necessarily remove all of purslane’s omega-3, though heat can affect some delicate nutrients. Brief cooking rather than prolonged boiling helps preserve more of the plant’s qualities.
How do you prepare cooked purslane?
A common way to prepare cooked purslane is to soften onion in olive oil, add tomato and purslane, then cook until the leaves wilt and the stems are tender. Purslane releases moisture as it cooks, so extra liquid may not be needed.
How long does cooked purslane keep in the refrigerator?
Keep cooked purslane in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly rather than leaving it at room temperature, and discard it if its smell or texture changes noticeably.
Can cooked purslane be frozen?
Yes, cooked purslane can be frozen, although it may be softer and more watery after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and use it in a cooked dish rather than expecting its original texture.
Is cooked purslane good for weight loss?
Cooked purslane can fit into a weight-conscious meal because it is a leafy vegetable that adds volume and fiber. Cooking it with a modest amount of oil and pairing it with a filling protein makes it a more balanced dish.
Can you eat cooked purslane with eggs?
Yes, cooked purslane works well with eggs. Stir it into scrambled eggs or an omelet near the end of cooking, once excess moisture has evaporated, so the eggs do not become watery.
Is cooked purslane safe if you have kidney stones?
It may not be suitable in the same amounts for everyone with kidney stones because purslane contains oxalates, which can matter for some stone types. Ask your doctor or dietitian whether you need to limit it.
Is cooked purslane the same as spinach?
No, cooked purslane is a different leafy vegetable from spinach. Purslane has succulent leaves and stems and a mild tang, while spinach has a different texture and flavor; they can sometimes be used in similar cooked dishes.
Cooked Purslane Vitamins & Minerals
Vitamins
Vitamin K
331.2µg · 276% DV
Vitamin A
321.6µg · 36% DV
Vitamin C
15.52mg · 17% DV
B2
0.18mg · 14% DV
Minerals
Magnesium
109mg · 26% DV
Manganese
0.48mg · 21% DV
Copper
0.18mg · 20% DV
Iron
3.18mg · 18% DV
Potassium ⭐
512mg · 15% DV
Sodium
72mg · 3% DV
Cooked Purslane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Purslane
To burn the 32 calories in 1 cup (medium) (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 Cooked Purslane?
Cooked purslane is made by gently cooking the plant’s tender, succulent leaves and stems. It is eaten across Mediterranean and Middle Eastern cuisines, often simmered or sautéed with onion, tomato and olive oil. Its mild, slightly tangy flavour and soft, juicy texture make it a simple side dish as well as a base for a light meal.
Serve it warm or at room temperature, perhaps with yoghurt, bread or other small dishes. Purslane is a nutrient-dense leafy green with some omega-3, while remaining low in calories: 100 g provides 20 calories. Use olive oil sparingly for a lighter preparation, or add chickpeas to make the dish more filling.
How Nutritious Is Cooked Purslane?
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 Cooked Purslane 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 Cooked Purslane Contain Allergens?
No known major allergens
Which Diets Is Cooked Purslane Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cooked Purslane Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.3g
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.