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Purslane and wild chicory salad Calories
Source of omega-3, vitamin K, and antioxidants
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Purslane and wild chicory salad (55 g) has 13 calories. That works out to 24 calories per 100 g. It contains 2.3 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.3 g of fiber. Its 214.5 µg of Vitamin K covers 179% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane and wild chicory salad Nutrition Facts
Selected: 1 cup (shredded) · 55 g
13
KCAL / 55G
Carbs
2.3g
· 1% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 30% · Fat 12%
Purslane and wild chicory salad nutrition facts table · 1 cup (shredded) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 1.2 g | 2% |
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 Shredded Purslane and wild chicory salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 55 g | 13 kcal |
| 1 cup (shredded) | 35 g | 8 kcal |
| 100 g | 100 g | 24 kcal |
| 1 serving (small) | 100 g | 24 kcal |
| 2 cup (shredded) | 110 g | 26 kcal |
| 1 serving (medium) | 150 g | 36 kcal |
| 1 serving (large) | 220 g | 53 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Purslane and wild chicory salad
How do you make purslane and wild chicory salad?
To make purslane and wild chicory salad, wash and dry the leaves well, then toss them together. Dress with olive oil, lemon juice and salt just before serving. Briefly blanch tougher wild chicory leaves first, then cool and drain them.
What does wild chicory taste like in purslane and wild chicory salad?
Wild chicory tastes leafy and pleasantly bitter, while purslane is milder and slightly tangy. The contrast gives purslane and wild chicory salad its distinctive flavor; use a smaller amount of chicory if you prefer a less bitter salad.
Can you cook the greens for purslane and wild chicory salad?
Yes. You can briefly blanch the wild chicory before adding it to purslane and wild chicory salad, especially if its leaves are mature or tough. Cool and drain it well first; tender purslane is usually best added raw.
What ingredients go into purslane and wild chicory salad?
Purslane and wild chicory salad can be as simple as the two greens, olive oil, lemon juice and salt. Garlic, fresh herbs or sliced onion are optional additions, but keep the dressing light so it does not mask the greens.
Can you make purslane and wild chicory salad with yogurt?
Yes, yogurt makes a creamy variation of purslane and wild chicory salad. Stir plain yogurt with a little garlic and salt, then fold it through the greens shortly before serving so the leaves stay fresh rather than watery.
How do you balance the bitterness in purslane and wild chicory salad?
Balance the bitterness in purslane and wild chicory salad with lemon juice and olive oil, and use more purslane than chicory if needed. Blanching the chicory briefly can also soften its bitter edge without requiring extra ingredients.
Can you substitute another green in purslane and wild chicory salad?
Yes, tender dandelion leaves can replace wild chicory in purslane and wild chicory salad, though the taste may be more bitter. If using a milder leafy green, add it gradually and taste the salad before adjusting the dressing.
How should you wash wild chicory for purslane and wild chicory salad?
Rinse wild chicory for purslane and wild chicory salad carefully under running water, separating the leaves to remove grit, then dry them thoroughly. If you forage it yourself, only use plants you can identify with certainty and avoid polluted areas.
What can you serve with purslane and wild chicory salad?
Purslane and wild chicory salad pairs well with grilled vegetables, beans, lentils and savory grain dishes. Its lemony dressing and mild bitterness can also cut through richer mains, making it a refreshing side rather than a heavy centerpiece.
How long does purslane and wild chicory salad keep in the fridge?
Purslane and wild chicory salad is best eaten soon after dressing, since the leaves soften and release water as they sit. Refrigerate leftovers in a covered container and aim to finish them within a day; keep the dressing separate if preparing ahead.
Purslane and wild chicory salad Vitamins & Minerals
Vitamins
Vitamin K
214.5µg · 179% DV
Vitamin A
132µg · 15% DV
Vitamin C
12.1mg · 13% DV
Folate
42.9µg · 11% DV
Minerals
Manganese
0.21mg · 9% DV
Potassium ⭐
256mg · 8% DV
Copper
0.07mg · 8% DV
Magnesium
31mg · 7% DV
Sodium
15mg · 1% DV
Purslane and wild chicory salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane and wild chicory salad
To burn the 13 calories in 1 cup (shredded) (55 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 and wild chicory salad?
Purslane and wild chicory salad brings together the tender, succulent leaves of purslane and the more assertively bitter greens of wild chicory. It draws on the tradition of gathering and cooking seasonal greens around the Mediterranean, though the exact mix and dressing vary from kitchen to kitchen.
The contrast is the appeal: purslane tastes mild and faintly tart, while chicory adds a pleasantly sharp edge. Toss the leaves with lemon and olive oil and serve alongside a main dish, or add extra purslane for a gentler flavour. It is a light, fibre-containing salad, with omega-3 fats, vitamin K and antioxidants among its nutritional features.
How Nutritious Is Purslane and wild chicory 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 and wild chicory salad 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 and wild chicory salad Contain Allergens?
No known major allergens
Which Diets Is Purslane and wild chicory 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
✓ Suitable
Low FODMAP
— Not suitable
Purslane and wild chicory salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.