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Purslane greens Calories
Leafy green notable for omega-3 content
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Purslane greens (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 0.8 g of fiber. Its 152.4 µg of Vitamin K covers 127% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane greens Nutrition Facts
Selected: 1 cup (chopped) · 40 g
8
KCAL / 40G
Carbs
1.4g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 30% · Fat 17%
Purslane greens nutrition facts table · 1 cup (chopped) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.8 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 Chopped Purslane greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 40 g | 8 kcal |
| 1 piece (small) | 15 g | 3 kcal |
| 1 piece (medium) | 30 g | 6 kcal |
| 1 serving (small) | 60 g | 12 kcal |
| 2 cup (chopped) | 80 g | 16 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (medium) | 100 g | 20 kcal |
| 1 serving (large) | 150 g | 30 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Purslane greens
How do you eat purslane greens?
Purslane greens can be eaten raw or cooked. Add the crisp leaves and tender stems to salads, stir them into yogurt-based dishes, or cook them briefly with tomatoes, garlic, and olive oil.
Can you eat purslane greens raw?
Yes, purslane greens are safe to eat raw when they are correctly identified and thoroughly washed. Their juicy, slightly tart leaves work well in salads, but rinse the stems carefully because grit can collect around them.
What do purslane greens taste like?
Purslane greens taste mildly tangy and lemony, with a fresh, slightly salty note. Their succulent leaves are crisp when raw and become softer and more slippery when cooked.
How do you cook purslane greens?
Purslane greens cook quickly and are often simmered or sautéed with tomatoes, onion, or garlic. Add them near the end of cooking so they soften without turning overly limp; they also work in soups and egg dishes.
Are the stems of purslane greens edible?
Yes, the tender stems of purslane greens are edible along with the leaves. Use the thin, young stems in salads or cooked dishes, and remove any older, tough sections for a better texture.
How do you wash purslane greens?
Rinse purslane greens in a bowl of water, gently moving the leaves and stems to loosen dirt. Lift them out rather than pouring off the water, then rinse once more if grit remains.
How should you store purslane greens?
Store purslane greens unwashed in the refrigerator, loosely wrapped so excess moisture does not collect around them. Wash them just before use, and discard leaves that have become slimy or yellow.
Can you freeze purslane greens?
Yes, you can freeze purslane greens, but thawed leaves lose their crisp texture. Freeze them only if you plan to use them in cooked dishes such as soups, sauces, or stews.
How can you tell purslane greens from poisonous spurge?
Purslane greens have thick, succulent leaves and stems, while many spurges release milky white sap when broken. Do not eat a wild plant based only on one feature; avoid it unless you can identify it confidently.
Do purslane greens contain omega-3?
Yes, purslane greens contain alpha-linolenic acid, a plant-based omega-3 fatty acid. They are a notable leafy-green source, but their omega-3 is not the same type found in oily fish.
Purslane greens Vitamins & Minerals
Vitamins
Vitamin K
152.4µg · 127% DV
Vitamin E
4.88mg · 33% DV
Vitamin C
8.4mg · 9% DV
B2
0.04mg · 3% DV
Minerals
Magnesium
27mg · 6% DV
Potassium ⭐
198mg · 6% DV
Manganese
0.12mg · 5% DV
Copper
0.04mg · 4% DV
Sodium
18mg · 1% DV
Purslane greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane greens
To burn the 8 calories in 1 cup (chopped) (40 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 greens?
Purslane greens are the tender leaves and stems of a succulent plant with a pleasantly tangy, lemony edge. They appear in cuisines from the Mediterranean and Middle East to Mexico, where both wild and cultivated purslane are used.
The crisp, juicy leaves work well raw in salads, tossed with tomatoes, cucumber and a sharp dressing; they can also be stirred into soups, stews or egg dishes, where they soften quickly. They’re a light leafy green with fibre and are notable for their omega-3 content. For a simple meal, pair them with beans, grains or yogurt, and add them near the end of cooking if you want to retain some of their fresh texture.
How Nutritious Is Purslane greens?
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 greens 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 greens Contain Allergens?
No known major allergens
Which Diets Is Purslane greens 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 greens Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.