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Purslane Salad Calories
Rich in omega-3, low calorie, high in vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane Salad (120 g) has 29 calories. That works out to 24 calories per 100 g. It contains 4.1 g of carbs, 2.4 g of protein, 0.5 g of fat and 2.5 g of fiber. Its 1584 µg of Vitamin A covers 176% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
29
KCAL / 120G
Carbs
4.1g
· 1% DV
Protein
2.4g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 31% · Fat 15%
Purslane Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2.5 g | 9% |
| Protein | 2.4 g | 5% |
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 Purslane Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 29 kcal |
| 1 piece (small) | 60 g | 14 kcal |
| 1 serving (small) | 80 g | 19 kcal |
| 1 cup (medium) | 90 g | 22 kcal |
| 100 g | 100 g | 24 kcal |
| 1 piece (medium) | 100 g | 24 kcal |
| 1 piece (large) | 150 g | 36 kcal |
| 1 cup (large) | 150 g | 36 kcal |
| 1 serving (large) | 180 g | 43 kcal |
| 1 bottle (large) | 250 g | 60 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Purslane Salad
How do you make asparagus salad?
Kuşkonmaz otu salatası (asparagus salad) is made by briefly cooking asparagus shoots, cooling them, and tossing them with olive oil, lemon, and salt. Add herbs or a yogurt dressing if you like, and dress the salad shortly before serving.
Should you blanch asparagus for asparagus salad?
Yes, blanching is a reliable way to prepare asparagus for salad. Cook the spears briefly until just tender, then cool them promptly so they keep some bite and do not turn mushy.
Can you eat raw asparagus in asparagus salad?
Yes, young, thin asparagus can be eaten raw in asparagus salad. Wash it well, then shave or slice it thinly; thicker spears are usually more pleasant when briefly cooked because they can be tough raw.
How do you trim asparagus for asparagus salad?
Snap or cut off the woody ends before making asparagus salad. If the lower part of a thick spear feels tough, peel it with a vegetable peeler so it cooks evenly and is easier to eat.
What dressing goes best with asparagus salad?
A lemon-and-olive-oil dressing is a classic match for asparagus salad. Dijon mustard adds sharpness, while a yogurt dressing makes it creamy; add the dressing shortly before serving to keep the vegetables from becoming soggy.
Can you make asparagus salad ahead of time?
Yes, prepare and chill the cooked asparagus ahead, but keep the dressing separate. Toss everything together shortly before serving; this helps the spears retain their texture and keeps leafy herbs from wilting.
What goes well with asparagus salad?
Asparagus salad pairs well with grilled fish, chicken, eggs, or roasted potatoes. It also works as a fresh side for spring meals and can be topped with crumbled cheese or toasted nuts for extra texture.
How long does asparagus salad last in the fridge?
Asparagus salad keeps for about two days in a covered container in the refrigerator, though its texture is best on the day it is made. If possible, store the dressing separately and combine it just before eating.
Why is my asparagus salad tough?
Asparagus salad is often tough when woody ends are left on, thick lower stems are not peeled, or the spears are undercooked. Trim the ends, peel any fibrous sections, and cook just until tender.
Can you freeze asparagus salad?
No, freezing assembled asparagus salad usually ruins its texture. The asparagus can turn soft and watery as it thaws, and creamy dressings may separate; freeze cooked asparagus separately only if you plan to use it in a cooked dish.
Purslane Salad Vitamins & Minerals
Vitamins
Vitamin A
1584µg · 176% DV
Vitamin K
42µg · 35% DV
Vitamin C
25.2mg · 28% DV
Vitamin E
1.8mg · 12% DV
Minerals
Magnesium
82mg · 20% DV
Potassium ⭐
593mg · 17% DV
Manganese
0.36mg · 16% DV
Copper
0.1mg · 11% DV
Sodium
54mg · 2% DV
Purslane Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane Salad
To burn the 29 calories in 1 serving (medium) (120 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 Purslane Salad?
Kuşkonmaz otu salatası is a salad of asparagus shoots, usually briefly boiled or steamed so they stay tender with a little bite. Their mild, grassy flavour works well in a simple dressing rather than one that overwhelms the greens.
In Turkey, it may be served with olive oil and lemon, sometimes with garlic, as a side or part of a spread of small dishes. It is a light, low-calorie salad with some fibre. For a fresher result, cook the shoots just until tender and dress them shortly before serving; it pairs easily with grilled vegetables, fish or other main dishes.
How Nutritious Is Purslane Salad?
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 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 Purslane Salad Contain Allergens?
No known major allergens
Which Diets Is 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
Purslane Salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.