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Purslane Calories
Rich in omega-3, low calorie, source of vitamin C and magnesium
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Purslane (40 g) has 8 calories. That works out to 20 calories per 100 g. It contains 1.4 g of carbs, 0.8 g of protein, 0.2 g of fat and 0.6 g of fiber. Its 14 µg of Vitamin K covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Purslane?
Purslane is a leafy plant with tender branching stems and small, fleshy leaves, gathered wild or grown in gardens. It is familiar in Mediterranean and Middle Eastern cooking, as well as in parts of Asia and the Americas. The leaves and stems taste gently tangy and refreshing; raw, they are juicy with a slight crunch, while cooking makes them soft.
Use purslane in salads, stir it into yoghurt, or add it to soups and stews. In Turkey and other Mediterranean kitchens, it is often paired with tomatoes, olive oil or yoghurt; elsewhere, it may be eaten raw or cooked as a leafy green. It is low in calories and provides fibre and plant-based omega-3. For a simple side, toss it with lemon and olive oil just before serving.
Purslane Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
1.5g
· 5% 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%
Purslane Vitamins & Minerals
Vitamins
Vitamin K
35µg · 29% DV
Vitamin C
21mg · 23% DV
Vitamin A
132µg · 15% DV
B2
0.11mg · 8% DV
Minerals
Magnesium
68mg · 16% DV
Potassium ⭐
494mg · 15% DV
Iron
2mg · 11% DV
Calcium
65mg · 7% DV
How Nutritious Is Purslane?
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.
Purslane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane
To burn the 20 calories in 100 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.
Is Purslane Processed?
NOVA 1
Unprocessed
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 Contain Allergens?
No known major allergens
Which Diets Is 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
Purslane Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Compare Purslane
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Frequently Asked Questions About Purslane
What does purslane taste like?
Purslane has a mildly tangy, lemony taste and a juicy, slightly crisp texture. Its tender leaves and stems work well in salads, while cooking softens the texture and makes the stems less crisp.
Can purslane be eaten raw?
Yes, purslane can be eaten raw. Rinse the leaves and branching stems thoroughly to remove grit, then add them to salads or sandwiches; their juicy texture also pairs well with tomatoes and yogurt-based dressings.
How do you cook purslane?
Purslane cooks quickly: add the washed leaves and tender stems to a pan with onion and tomato, then simmer until just tender. It releases plenty of water, so use little or no extra liquid.
Are purslane stems edible?
Yes, the tender stems of purslane are edible along with the leaves. Use them in salads or cooked dishes, but remove any thick, woody sections near the base for a more pleasant texture.
How can you tell purslane from poisonous spurge?
Purslane has fleshy leaves and stems and usually no milky sap; spurge often releases white sap when broken. Do not eat a wild plant based only on one feature—if you cannot identify it confidently, leave it unpicked.
How do you clean purslane?
Separate purslane into small clusters and rinse it well in a bowl of cold water, swishing the stems to loosen trapped soil. Lift it out rather than pouring off the water, then rinse again if grit remains.
How should purslane be stored?
Keep unwashed purslane loosely wrapped in a paper towel inside a bag or container in the refrigerator. Moisture makes its delicate leaves deteriorate faster, so wash it just before use and discard any slimy or yellowing parts.
Can you freeze purslane?
Yes, you can freeze purslane, but thawed leaves become soft and are not ideal for salads. Freeze washed, well-drained portions and use them straight from the freezer in soups, stews, or other cooked dishes.
Does purslane get slimy when cooked?
Purslane can turn soft and slightly slippery when cooked, especially if simmered for a long time. Cook it briefly and avoid adding much water; this keeps the texture firmer and prevents the dish from becoming watery.
Is purslane high in oxalates?
Yes, purslane contains oxalates, which can matter for people prone to calcium oxalate kidney stones. If you have a history of these stones, ask your healthcare professional whether you should limit purslane.
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Nutrition data compiled from USDA FoodData Central and scientific sources.