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Light salad with vitamin C and omega-3
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Purslane Pineapple Salad (120 g) has 42 calories. That works out to 35 calories per 100 g. It contains 8.5 g of carbs, 1.3 g of protein, 0.4 g of fat and 1.9 g of fiber. Its 24.6 mg of Vitamin C covers 27% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 120 g
42
KCAL / 120G
Carbs
8.5g
· 3% DV
Protein
1.3g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 1.9 g | 7% |
| Protein | 1.3 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 42 kcal |
| ½ cup (small) | 60 g | 21 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 150 g | 53 kcal |
| 1.5 cup (large) | 180 g | 63 kcal |
| 2 cup (extra large) | 240 g | 84 kcal |
| 1 serving (large) | 250 g | 88 kcal |
Calculated from 35 calories per 100 g.
To make Purslane Pineapple Salad, combine clean, thoroughly dried purslane leaves with bite-size pieces of pineapple. Dress just before serving so the leaves stay crisp; a simple lemon-and-olive-oil dressing lets the fruit and purslane flavors stand out.
Purslane Pineapple Salad tastes fresh and tangy, with juicy sweetness from the pineapple and a mild, slightly lemony flavor from the purslane. The leaves have a succulent texture, so the contrast works especially well with a crisp or creamy addition.
Yes, canned pineapple works in Purslane Pineapple Salad. Drain it thoroughly before adding it, since the packing liquid can make the leaves watery and can make the finished salad sweeter than intended.
Rinse purslane thoroughly in a bowl of cold water, gently swishing it to loosen grit, then rinse again and dry it well. Sand often clings around the small leaves and stems, and leftover water can dilute the salad dressing.
Yes, a creamy dressing suits Purslane Pineapple Salad. Plain yogurt or a plant-based yogurt makes a tangy base; keep the dressing thick and add it shortly before serving so it does not draw excess moisture from the greens.
You can replace purslane with watercress or baby spinach, but the salad will have a different texture. Purslane is succulent and slightly crisp, while spinach is softer and watercress brings a sharper, peppery taste.
Fresh pineapple is usually better for Purslane Pineapple Salad when you want firm, juicy pieces and a less syrupy taste. Canned pineapple is a convenient alternative; drain it well and choose fruit packed in juice rather than heavy syrup.
You can wash and dry the purslane and cut the pineapple ahead, but keep them separate from the dressing. Combine everything shortly before serving; once dressed, the leaves soften and the pineapple releases juice.
Purslane Pineapple Salad pairs well with grilled fish, roasted vegetables, or a simple grain dish. Its bright pineapple flavor works as a refreshing contrast to savory mains without needing a rich side.
Yes, crumbled feta can be added to Purslane Pineapple Salad for a salty, tangy contrast to the sweet pineapple. Add it at the end and use a light hand with extra salt, since feta is already salty.
Vitamins
Vitamin C
24.6mg · 27% DV
Vitamin K
14.4µg · 12% DV
Vitamin A
102µg · 11% DV
Folate
28.8µg · 7% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
305mg · 9% DV
Manganese
0.19mg · 8% DV
Magnesium
28mg · 7% DV
Sodium
18mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 42 calories in 1 cup (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.
Purslane Pineapple Salad combines the juicy, gently tangy leaves and stems of purslane with sweet-tart pineapple. It is a fresh, simple salad rather than a dish tied to one established regional tradition; lemon and olive oil make an easy dressing, added just before serving to keep the greens crisp.
Serve it as a bright side with grilled vegetables, beans or other savoury dishes, or enjoy it as a light lunch in warm weather. Purslane contributes plant omega-3, while pineapple brings vitamin C; the salad has 35 calories per 100 g. For a more filling bowl, add chickpeas, or keep the dressing light to let the fruit’s sweetness come through.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.