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Purslane, beetroot and walnut salad Calories
Source of fiber, omega-3 and vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Purslane, beetroot and walnut salad (120 g) has 106 calories. That works out to 88 calories per 100 g. It contains 10.3 g of carbs, 2.9 g of protein, 6.6 g of fat and 3.8 g of fiber. Its 126 µg of Vitamin K covers 105% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Purslane, beetroot and walnut salad Nutrition Facts
Selected: 1 cup (chopped) · 120 g
106
KCAL / 120G
Carbs
10.3g
· 4% DV
Protein
2.9g
· 6% DV
Fat
6.6g
· 8% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 10% · Fat 53%
Purslane, beetroot and walnut salad nutrition facts table · 1 cup (chopped) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 2.9 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 Purslane, beetroot and walnut salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 120 g | 106 kcal |
| 1 tablespoon (chopped) | 15 g | 13 kcal |
| 1 cup (small) | 80 g | 70 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (medium) | 150 g | 132 kcal |
| 1.5 cup (medium) | 180 g | 158 kcal |
| 2 cup (large) | 240 g | 211 kcal |
| 1 serving (large) | 250 g | 220 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Purslane, beetroot and walnut salad
How do you make purslane, beetroot and walnut salad?
Purslane, beetroot and walnut salad is made by combining washed, chopped purslane with cooked, diced beetroot and walnuts. Dress it with olive oil and lemon juice or vinegar, and toss just before serving to keep the leaves crisp.
Can you eat purslane, beetroot and walnut salad raw?
Yes, the purslane in purslane, beetroot and walnut salad is usually eaten raw after thorough washing. The beetroot is commonly cooked, though you can grate it raw for a firmer texture; raw beetroot makes the salad earthier and crunchier.
What dressing goes with purslane, beetroot and walnut salad?
A simple lemon-and-olive-oil dressing works well with purslane, beetroot and walnut salad. Vinegar is another good choice: its acidity balances the beetroot’s sweetness. Add the dressing shortly before serving so the purslane does not wilt.
Is purslane, beetroot and walnut salad good for you?
Yes, purslane, beetroot and walnut salad provides fiber, omega-3 fats and vitamin K, along with a range of plant foods. Walnuts contribute unsaturated fats, while beetroot and purslane add color, texture and variety to a meal.
How do you wash purslane for purslane, beetroot and walnut salad?
Wash purslane thoroughly in a bowl of cold water, gently separating the leaves and stems to release any grit. Lift it out of the water rather than pouring everything through a colander, then rinse again and dry well before making purslane, beetroot and walnut salad.
Can you make purslane, beetroot and walnut salad ahead of time?
Yes, you can prepare the beetroot and wash the purslane ahead, but keep them separate and refrigerate them. Assemble purslane, beetroot and walnut salad shortly before serving, adding the dressing and walnuts at the end to prevent soggy leaves and softened nuts.
What can you serve with purslane, beetroot and walnut salad?
Purslane, beetroot and walnut salad pairs well with grilled vegetables, fish or meat, and can also accompany soup or a grain dish. Add bread or a protein-rich side if you want to serve it as a more substantial meal.
Can you use raw beetroot in purslane, beetroot and walnut salad?
Yes, you can use raw beetroot in purslane, beetroot and walnut salad if you grate or shave it thinly. Cooked beetroot gives a softer, sweeter result, while raw beetroot stays crisp and has a more pronounced earthy flavor.
How long does purslane, beetroot and walnut salad last in the fridge?
Purslane, beetroot and walnut salad is best eaten soon after assembly because the leaves wilt once dressed. For better texture, refrigerate the washed purslane and cooked beetroot separately in sealed containers, then add the walnuts and dressing just before serving.
What can replace walnuts in purslane, beetroot and walnut salad?
To replace walnuts in purslane, beetroot and walnut salad, try toasted pumpkin seeds or hazelnuts for crunch. If you have a nut allergy, choose seeds only if you know they are safe for you, and avoid using another tree nut as a substitute.
Purslane, beetroot and walnut salad Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin C
25.2mg · 28% DV
Folate
60µg · 15% DV
Vitamin A
132µg · 15% DV
Minerals
Manganese
0.66mg · 29% DV
Copper
0.23mg · 26% DV
Potassium ⭐
414mg · 12% DV
Phosphorus
83mg · 12% DV
Sodium
18mg · 1% DV
Purslane, beetroot and walnut salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane, beetroot and walnut salad
To burn the 106 calories in 1 cup (chopped) (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, beetroot and walnut salad?
Purslane, beetroot and walnut salad brings together tender, slightly tangy purslane, sweet cooked beetroot and crunchy walnuts. It is a Turkish- or Mediterranean-style home salad, often simply dressed with olive oil and lemon; the earthy beetroot and rich nuts balance the greens’ fresh, lemony edge.
In Turkey it can be served as a meze or alongside a main meal, and it also works well as a light lunch with bread. For English-speaking readers elsewhere, it makes an easy side for grilled vegetables, fish or beans. The ingredients contribute fibre, omega-3 and vitamin K. Use a modest amount of dressing if you prefer a lighter salad, and add the walnuts just before serving to keep their crunch.
How Nutritious Is Purslane, beetroot and walnut salad?
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 Purslane, beetroot and walnut 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, beetroot and walnut salad Contain Allergens?
Contains these allergens:
Which Diets Is Purslane, beetroot and walnut 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, beetroot and walnut salad Fat Profile
SATURATED
0.66g
MONOUNSATURATED
1.02g
POLYUNSATURATED
3.66g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.