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Purslane Salad with Garlic Yogurt Calories
Refreshing salad made with purslane, yogurt, and garlic
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane Salad with Garlic Yogurt (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 6.1 g of carbs, 3.2 g of protein, 3 g of fat and 2.6 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Purslane Salad with Garlic Yogurt Nutrition Facts
Selected: 1 serving (medium) · 120 g
66
KCAL / 120G
Carbs
6.1g
· 2% DV
Protein
3.2g
· 6% DV
Fat
3g
· 4% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 20% · Fat 42%
Purslane Salad with Garlic Yogurt nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 3.2 g | 6% |
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 Salad with Garlic Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 66 kcal |
| 1 piece (small) | 60 g | 33 kcal |
| 1 serving (small) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (medium) | 100 g | 55 kcal |
| 1 serving (large) | 180 g | 99 kcal |
| 1 serving (extra large) | 200 g | 110 kcal |
| 2 serving (double) | 240 g | 132 kcal |
| 1 bottle (large) | 250 g | 138 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Purslane Salad with Garlic Yogurt
How do you make purslane salad with garlic yogurt?
Purslane salad with garlic yogurt is made by mixing washed, thoroughly dried purslane leaves and tender stems with plain yogurt stirred with crushed garlic. Chop the purslane if you like, then combine it with the yogurt just before serving to keep the greens crisp.
Can you eat purslane raw in purslane salad with garlic yogurt?
Yes, purslane is usually eaten raw in purslane salad with garlic yogurt. Wash the leaves and tender stems carefully and dry them well before mixing. Raw purslane keeps its fresh, slightly tangy character; briefly blanching it is an option if you prefer softer greens.
What does purslane salad with garlic yogurt taste like?
Purslane salad with garlic yogurt tastes tangy and refreshing, with a mild, slightly lemony flavor from the purslane and a savory bite from the garlic. The yogurt softens the greens’ bright taste, while the tender stems add a pleasant crispness.
Do you use the stems in purslane salad with garlic yogurt?
Yes, the tender stems are edible and are commonly included in purslane salad with garlic yogurt along with the leaves. Remove any thick, tough sections, then cut the softer stems into bite-size pieces so they mix evenly with the yogurt.
How do you stop purslane salad with garlic yogurt from getting watery?
Dry the purslane thoroughly and mix it with the garlic yogurt shortly before serving to keep purslane salad from getting watery. Thick yogurt also helps; watery greens or letting the dressed salad sit can make the mixture loose.
Can you make purslane salad with garlic yogurt ahead of time?
Yes, you can prepare the components ahead, but keep the purslane and garlic yogurt separate until serving. Mixing them at the last minute helps the greens stay crisp and prevents their moisture from thinning the yogurt dressing.
How long does purslane salad with garlic yogurt keep in the fridge?
Purslane salad with garlic yogurt is best eaten the day it is made because the greens release moisture and soften over time. Refrigerate leftovers in a covered container, and avoid leaving this yogurt-based salad at room temperature for an extended period.
What can you serve with purslane salad with garlic yogurt?
Purslane salad with garlic yogurt works well alongside grilled meats, kebabs, roasted vegetables, or a grain-based main dish. Its cool, tangy yogurt dressing also makes it a useful side for a warmly spiced meal.
Can you use Greek yogurt in purslane salad with garlic yogurt?
Yes, Greek yogurt works well in purslane salad with garlic yogurt because its thick texture helps the dressing cling to the leaves. If it is too thick to mix easily, loosen it with a small splash of water before adding the garlic.
Is purslane salad with garlic yogurt healthy?
Purslane salad with garlic yogurt can be a nourishing side dish, combining leafy greens with yogurt rather than a heavy dressing. Its overall nutritional value also depends on the yogurt and any additions, such as oil or nuts.
Purslane Salad with Garlic Yogurt Vitamins & Minerals
Vitamins
Vitamin K
216µg · 180% DV
Vitamin A
264µg · 29% DV
Vitamin C
19.2mg · 21% DV
Folate
45.6µg · 11% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
384mg · 11% DV
Magnesium
46mg · 11% DV
Manganese
0.22mg · 10% DV
Sodium
46mg · 2% DV
Purslane Salad with Garlic Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane Salad with Garlic Yogurt
To burn the 66 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 Salad with Garlic Yogurt?
Purslane Salad with Garlic Yogurt combines the succulent leaves and tender stems of purslane with yogurt and garlic. It is a familiar home-style salad in Turkey and across parts of the eastern Mediterranean. Depending on the cook, the purslane may be served raw or briefly blanched and drained before being folded into the yogurt.
Its gently tangy, crisp greens balance the cool, creamy yogurt and punch of garlic. Serve it chilled as a meze or side dish alongside grilled vegetables, rice, or bread; it also makes a refreshing lunch with a piece of flatbread. Purslane brings fibre, while the yogurt makes the salad more substantial than plain greens. For a thicker, more filling version, use strained yogurt, or keep it lighter with regular plain yogurt.
How Nutritious Is Purslane Salad with Garlic Yogurt?
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 Salad with Garlic Yogurt 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 Salad with Garlic Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Purslane Salad with Garlic Yogurt Good For?
Vegan
— Not 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 Salad with Garlic Yogurt Fat Profile
SATURATED
1.56g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.3g
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.