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Boiled purslane Calories
Low-calorie leafy vegetable with omega-3
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled purslane (130 g) has 26 calories. That works out to 20 calories per 100 g. It contains 4.4 g of carbs, 2.6 g of protein, 0.5 g of fat and 2.6 g of fiber. Its 416 µg of Vitamin K covers 347% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled purslane Nutrition Facts
Selected: 1 cup (chopped) · 130 g
26
KCAL / 130G
Carbs
4.4g
· 2% DV
Protein
2.6g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
2.6g
· 9% 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%
Boiled purslane nutrition facts table · 1 cup (chopped) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 52 mg | 2% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 2.6 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 Cup of Chopped Boiled purslane?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 130 g | 26 kcal |
| 1 tablespoon (chopped) | 12 g | 2 kcal |
| 1 piece (half) | 45 g | 9 kcal |
| 1 serving (small) | 90 g | 18 kcal |
| 1 piece (whole) | 90 g | 18 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (medium) | 150 g | 30 kcal |
| 1 serving (large) | 220 g | 44 kcal |
| 2 cup (chopped) | 260 g | 52 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Boiled purslane
How do you cook boiled purslane?
To make boiled purslane, rinse the leaves and tender stems thoroughly, then cook them in boiling water until wilted and tender. Drain well; for a salad, let the purslane cool before adding dressing.
How long should you boil purslane?
Boil purslane only until its leaves wilt and the stems become tender. It cooks quickly, and leaving it in the water too long can make it mushy and dull its fresh, slightly tangy flavor.
Can you eat the stems in boiled purslane?
Yes, the tender stems of boiled purslane are edible and can be cooked with the leaves. Remove any thick, tough parts, which may stay fibrous even after the leaves are tender.
What does boiled purslane taste like?
Boiled purslane tastes mild, gently tangy, and somewhat earthy, with a soft texture. Its flavor works well with lemon, olive oil, garlic, or yogurt, which are common ways to season it.
Can you make boiled purslane with yogurt?
Yes, boiled purslane is often served with yogurt. Drain and cool it first, then fold it into garlic yogurt; adding yogurt while the purslane is hot can make the mixture thin and watery.
How should you wash purslane before boiling it?
Rinse purslane in a large bowl of water, gently separating the leaves and stems so grit can fall away. Repeat with fresh water until no soil remains, then trim off damaged parts before boiling.
Can you eat boiled purslane cold?
Yes, boiled purslane can be eaten cold or at room temperature, especially as a dressed salad or side dish. Drain it well and chill it before adding yogurt, lemon, or olive oil.
Should you drain the water from boiled purslane?
Usually, yes: drain boiled purslane before serving, especially if you are mixing it with yogurt or dressing. Excess cooking water can dilute the flavor and make the finished dish watery.
Can you freeze boiled purslane?
Yes, you can freeze boiled purslane after draining and cooling it thoroughly. Pack it airtight in portions; thawed purslane is softer, so it works better in cooked dishes than in salads.
What goes well with boiled purslane?
Boiled purslane pairs well with grilled fish, meat, or beans, and it also works as a light side with bread and yogurt. Lemon and olive oil bring out its gently tangy flavor.
Boiled purslane Vitamins & Minerals
Vitamins
Vitamin K
416µg · 347% DV
Vitamin C
11.7mg · 13% DV
B2
0.14mg · 11% DV
Vitamin A
85.8µg · 10% DV
Minerals
Magnesium
88mg · 21% DV
Manganese
0.39mg · 17% DV
Potassium ⭐
559mg · 16% DV
Copper
0.14mg · 16% DV
Sodium
52mg · 2% DV
Boiled purslane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled purslane
To burn the 26 calories in 1 cup (chopped) (130 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 Boiled purslane?
Boiled purslane is made by cooking the plant’s tender leaves and slender stems until wilted. Purslane grows widely around the Mediterranean and is also eaten across parts of the Middle East and Asia, where it has long been gathered and used as a leafy vegetable.
Its soft texture and pleasantly tangy, green flavor work well in a simple salad with olive oil and lemon, or served cool with yogurt; it can also accompany a main meal as a side. Boiled purslane is low in calories and provides fibre, while the leaves are known for their plant-based omega-3 fats. Keep the dressing light if you want the dish to stay especially fresh and simple.
How Nutritious Is Boiled 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.
Is Boiled 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 Boiled purslane Contain Allergens?
No known major allergens
Which Diets Is Boiled 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
Boiled purslane Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.