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Purslane buckwheat Calories
Source of fiber, magnesium, and plant omega-3
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Purslane buckwheat (180 g) has 126 calories. That works out to 70 calories per 100 g. It contains 23.6 g of carbs, 4.5 g of protein, 1.8 g of fat and 4.1 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Purslane buckwheat Nutrition Facts
Selected: 1 cup (medium) · 180 g
126
KCAL / 180G
Carbs
23.6g
· 9% DV
Protein
4.5g
· 9% DV
Fat
1.8g
· 2% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 14% · Fat 13%
Purslane buckwheat nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 23.6 g | 9% |
| Fiber | 4.1 g | 15% |
| Protein | 4.5 g | 9% |
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 Purslane buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 126 kcal |
| 1 tablespoon (chopped) | 15 g | 11 kcal |
| ½ cup (small) | 90 g | 63 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (small) | 150 g | 105 kcal |
| 1 serving (medium) | 220 g | 154 kcal |
| 1.5 cup (large) | 270 g | 189 kcal |
| 1 serving (large) | 320 g | 224 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Purslane buckwheat
What is purslane buckwheat?
Purslane buckwheat is a dish that combines cooked buckwheat groats with purslane, a leafy green with a gently tangy, lemony taste. Recipes vary: it can be served as a chilled salad or as a warm side, often dressed with olive oil and lemon.
How do you make purslane buckwheat?
Rinse the buckwheat groats and cook them until tender but still separate, then drain and cool. Wash and chop the purslane, toss it with the groats, and season with olive oil, lemon, and salt. Add any herbs or extras you like.
How do you keep purslane buckwheat from getting mushy?
To keep purslane buckwheat from getting mushy, stop cooking the groats as soon as they are tender and drain them well. Let them cool before mixing in the purslane; adding the greens to hot groats can make them wilt and release extra moisture.
Can you eat the purslane raw in purslane buckwheat?
Yes, purslane is commonly used raw in purslane buckwheat. Wash it thoroughly, remove any tough stems, and chop it before mixing it in. Raw purslane keeps a fresh, slightly crisp texture, while briefly sautéing it makes the dish softer.
Is purslane buckwheat served hot or cold?
Purslane buckwheat can be served either warm or cold. Chilled, it works as a refreshing salad; warm, it makes a simple side dish. For the best texture, mix in the purslane just before serving rather than leaving it in hot groats.
What can you add to purslane buckwheat?
Lemon juice, olive oil, fresh herbs, and scallions complement purslane buckwheat. Chickpeas can make it more substantial, while a spoonful of yogurt adds a creamy contrast. Add wet ingredients shortly before serving to keep the groats from becoming soggy.
How long does purslane buckwheat last in the fridge?
Store purslane buckwheat in a covered container in the refrigerator and eat it within a few days. The greens can soften and release liquid as the dish sits, so for better texture, keep the dressing and purslane separate until serving.
Can you freeze purslane buckwheat?
Freezing finished purslane buckwheat is not ideal because thawed purslane can turn limp and watery. For easier meal prep, freeze the cooked buckwheat on its own, then thaw it and toss it with freshly washed purslane and dressing.
Is buckwheat in purslane buckwheat actually wheat?
No, buckwheat in purslane buckwheat is not a type of wheat; it is a seed from a different plant. The name can be misleading, so the dish’s buckwheat groats should not be confused with wheat berries or bulgur.
What does purslane buckwheat taste like?
Purslane buckwheat tastes earthy and nutty from the groats, with a fresh, mildly tangy note from the purslane. Lemon and herbs brighten the dish, while olive oil rounds it out. The exact flavor changes with the dressing and additions.
Purslane buckwheat Vitamins & Minerals
Vitamins
Vitamin K
30.6µg · 26% DV
Vitamin C
14.76mg · 16% DV
Vitamin A
135µg · 15% DV
B1
0.16mg · 13% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.22mg · 24% DV
Phosphorus
137mg · 20% DV
Magnesium
81mg · 19% DV
Potassium ⭐
342mg · 10% DV
Sodium
14mg · 1% DV
Purslane buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane buckwheat
To burn the 126 calories in 1 cup (medium) (180 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 buckwheat?
Purslane buckwheat brings together cooked buckwheat and fresh purslane in a simple, home-style dish. Buckwheat is a seed used much like a grain, while purslane lends tender leaves and a gently tangy, green flavour. Recipes vary, and the combination can be served warm or chilled rather than following one fixed regional tradition.
Enjoy it as a light meal or as a side, with lemon and olive oil to bring out the fresh, earthy flavours. It provides fibre, and purslane contributes plant-based omega-3. For a more filling plate, pair it with beans or chickpeas; to keep it lighter, use a modest amount of oil and serve alongside other vegetables.
How Nutritious Is Purslane buckwheat?
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 buckwheat 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 buckwheat Contain Allergens?
No known major allergens
Which Diets Is Purslane buckwheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Purslane buckwheat Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.