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Purslane mint salad Calories
Refreshing herb salad with notable omega-3
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane mint salad (120 g) has 32 calories. That works out to 27 calories per 100 g. It contains 5 g of carbs, 2.2 g of protein, 0.6 g of fat and 2.5 g of fiber. Its 114 µg of Vitamin K covers 95% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane mint salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
32
KCAL / 120G
Carbs
5g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 26% · Fat 16%
Purslane mint salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2.2 g | 4% |
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 Serving of Purslane mint salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 32 kcal |
| 2 tablespoon (chopped) | 30 g | 8 kcal |
| 1 cup (shredded) | 45 g | 12 kcal |
| 1 cup (chopped) | 70 g | 19 kcal |
| 1 serving (small) | 80 g | 22 kcal |
| 100 g | 100 g | 27 kcal |
| 1 piece (whole) | 160 g | 43 kcal |
| 1 serving (large) | 180 g | 49 kcal |
| 1 pack (whole) | 200 g | 54 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Purslane mint salad
How do you make purslane mint salad?
Purslane mint salad is made by tossing washed, dried purslane leaves with fresh mint and a simple dressing. Add olive oil and lemon juice, then season to taste; cucumber, tomato, or sliced onion can be included if you like.
Can you eat purslane mint salad raw?
Yes, purslane mint salad is usually served raw. Rinse the purslane and mint thoroughly, dry them well, and dress just before serving so the leaves stay fresh rather than limp.
What does purslane taste like in purslane mint salad?
Purslane in purslane mint salad tastes mildly tangy and green, with a crisp, juicy texture. Its slight lemony note works well with fresh mint and a bright dressing, while larger stems can taste tougher.
Does purslane mint salad contain omega-3?
Yes, purslane mint salad provides some plant-based omega-3 because purslane naturally contains alpha-linolenic acid. The amount in a serving varies with the quantity and variety of purslane, so the salad is not a substitute for a concentrated omega-3 source.
Should you remove the stems for purslane mint salad?
No, you do not need to remove every stem from purslane mint salad. Tender, thin stems are edible and add crunch; discard only woody or unusually thick parts, then chop the rest into bite-size pieces.
Can you add yogurt to purslane mint salad?
Yes, yogurt makes purslane mint salad creamy and tangy. Stir plain yogurt with a little garlic and salt, then fold it through the greens; keep the yogurt dressing separate until shortly before serving.
What dressing goes best with purslane mint salad?
A lemon-and-olive-oil dressing is a classic match for purslane mint salad because it complements the leaves without masking the mint. For a sweeter, sharper finish, use a small amount of pomegranate molasses instead of some lemon.
How do you keep purslane mint salad from getting soggy?
Keep purslane mint salad from getting soggy by drying the leaves thoroughly and adding the dressing only at serving time. If making it ahead, store the greens and dressing separately in covered containers in the refrigerator.
What can you serve with purslane mint salad?
Purslane mint salad pairs well with grilled fish, roasted vegetables, beans, and grilled meats. Its fresh, tangy flavor also balances richer dishes, while a yogurt-based version works especially well alongside spiced foods.
Can you substitute another herb in purslane mint salad?
Yes, you can replace some or all of the mint in purslane mint salad with parsley or dill, though the flavor will change. Keep purslane as the main green; spinach or watercress can work if purslane is unavailable, but neither tastes quite the same.
Purslane mint salad Vitamins & Minerals
Vitamins
Vitamin K
114µg · 95% DV
Vitamin C
21.6mg · 24% DV
Vitamin E
1.92mg · 13% DV
B2
0.13mg · 10% DV
Minerals
Potassium ⭐
516mg · 15% DV
Manganese
0.34mg · 15% DV
Copper
0.13mg · 14% DV
Iron
2.16mg · 12% DV
Sodium
46mg · 2% DV
Purslane mint salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane mint salad
To burn the 32 calories in 1 serving (medium) (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 mint salad?
Purslane mint salad brings together the tender, slightly tangy leaves of purslane and fresh mint. It is a simple salad associated with home cooking in Turkey, where purslane is a familiar seasonal green. Lemon juice and olive oil are common additions, though the dressing varies by household. Its soft, succulent leaves contrast with the mint’s cool fragrance and a bright citrus dressing.
Serve it as a refreshing side with grilled foods or alongside other dishes at lunch or dinner; it also fits easily into a spread of small plates. The salad is light, with fibre and notable omega-3 from the purslane. For a lighter dressing, use lemon generously and keep the olive oil modest; add it just before serving so the leaves stay fresh.
How Nutritious Is Purslane mint 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 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 salad Contain Allergens?
No known major allergens
Which Diets Is Purslane mint 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 salad Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.28g
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.