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Purslane, mint and basil salad Calories
A low-calorie leafy salad made with purslane, mint and basil.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Purslane, mint and basil salad (45 g) has 11 calories. That works out to 25 calories per 100 g. It contains 1.7 g of carbs, 0.9 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 126 µg of Vitamin K covers 105% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane, mint and basil salad Nutrition Facts
Selected: 1 cup (chopped) · 45 g
11
KCAL / 45G
Carbs
1.7g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 30% · Fat 14%
Purslane, mint and basil salad nutrition facts table · 1 cup (chopped) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.9 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, mint and basil salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 45 g | 11 kcal |
| ½ cup (chopped) | 25 g | 6 kcal |
| 1 piece (small) | 30 g | 8 kcal |
| 2 cup (chopped) | 90 g | 23 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (medium) | 120 g | 30 kcal |
| 1 serving (large) | 180 g | 45 kcal |
| 1 bottle (large) | 250 g | 63 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Purslane, mint and basil salad
How do you make purslane, mint and basil salad?
To make purslane, mint and basil salad, combine thoroughly washed, dried purslane leaves with chopped mint and basil. Dress with olive oil, lemon juice and salt just before serving. Chopped tomato or cucumber can be added, but the herbs and purslane are the main ingredients.
Can you eat purslane, mint and basil salad raw?
Yes, purslane, mint and basil salad is usually served raw. Fresh purslane has crisp, succulent leaves and a mildly tangy flavor that works well with mint and basil. Wash the greens thoroughly and dry them before adding the dressing.
What does purslane taste like in purslane, mint and basil salad?
Purslane tastes mildly tangy and slightly lemony, with a juicy, crisp texture. In purslane, mint and basil salad, its refreshing acidity balances the aromatic mint and basil; young leaves tend to be more tender.
What dressing goes with purslane, mint and basil salad?
Olive oil and lemon juice are a simple, fitting dressing for purslane, mint and basil salad. The lemon complements purslane’s tang, while olive oil rounds out the herbs. Add the dressing just before serving so the greens stay crisp.
How do you keep purslane, mint and basil salad from getting watery?
Dry the greens thoroughly after washing and add salt and dressing only shortly before serving. Purslane, mint and basil salad can release liquid as it sits, especially once salted or dressed, so keep the prepared greens separate from the dressing until mealtime.
Can you use dried mint in purslane, mint and basil salad?
Yes, but fresh mint gives purslane, mint and basil salad a brighter flavor and better texture. If using dried mint, use a small amount in the dressing rather than sprinkling in as much as you would fresh leaves.
Can you substitute basil in purslane, mint and basil salad?
Yes. If fresh basil is unavailable, purslane, mint and basil salad can be made with extra mint or another tender herb such as parsley. The flavor will change, since basil contributes a sweet, aromatic note that distinguishes the original combination.
Can you prepare purslane, mint and basil salad ahead of time?
You can wash and dry the greens ahead, but keep them refrigerated in a covered container and leave the dressing separate. Assemble purslane, mint and basil salad shortly before serving; once dressed, the purslane can soften and release water.
Is wild purslane safe to use in purslane, mint and basil salad?
Wild purslane can be used only when you are certain of its identification and know it was gathered from a clean area. Avoid plants from roadsides or treated ground, and wash them thoroughly before adding them to purslane, mint and basil salad.
What can you serve with purslane, mint and basil salad?
Purslane, mint and basil salad pairs well with grilled vegetables, beans, fish, or grilled meat. Its fresh, tangy flavor also makes a good contrast to richer main dishes and savory grain-based meals.
Purslane, mint and basil salad Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin A
112.5µg · 13% DV
Vitamin C
11.25mg · 13% DV
Folate
31.5µg · 8% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.16mg · 7% DV
Magnesium
25mg · 6% DV
Potassium ⭐
189mg · 6% DV
Sodium
20mg · 1% DV
Purslane, mint and basil salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane, mint and basil salad
To burn the 11 calories in 1 cup (chopped) (45 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, mint and basil salad?
Purslane, mint and basil salad brings together purslane’s succulent leaves with fresh mint and fragrant basil. Purslane is eaten in many parts of the Mediterranean and West Asia, including Turkey, where it also appears in cooked dishes and yoghurt-based sides. For this salad, the leaves and herbs are usually served fresh, dressed simply with lemon and olive oil; additions vary from kitchen to kitchen.
The leaves are crisp and juicy, with a gentle tang, while mint adds a cooling note and basil a sweet, aromatic one. Serve it alongside grilled food or as a light lunch, perhaps with bread or pulses to make the meal more substantial. It is a low-calorie leafy salad that also provides fibre. Dry the washed leaves well before dressing so the sauce clings rather than pooling at the bottom.
How Nutritious Is Purslane, mint and basil 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, mint and basil 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, mint and basil salad Contain Allergens?
No known major allergens
Which Diets Is Purslane, mint and basil 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, mint and basil salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.