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Light salad with vitamin C and omega-3
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Purslane salad with plums has 27 calories. It contains 5.1 g of carbs, 1.4 g of protein, 0.3 g of fat and 1.6 g of fiber. Its 15 mg of Vitamin C covers 17% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 100 g
27
KCAL / 100G
Carbs
5.1g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 20% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 1.4 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 serving (medium) | 180 g | 49 kcal |
| ½ cup (chopped) | 50 g | 14 kcal |
| 100 g | 100 g | 27 kcal |
| 1 cup (chopped) | 100 g | 27 kcal |
| 1 serving (small) | 120 g | 32 kcal |
| 1.5 cup (chopped) | 150 g | 41 kcal |
| 2 cup (chopped) | 200 g | 54 kcal |
| 1 serving (large) | 250 g | 68 kcal |
Calculated from 27 calories per 100 g.
Make purslane salad with plums by tossing thoroughly washed, dried purslane leaves and tender stems with sliced plums. Dress it with olive oil and lemon juice, then add salt just before serving to help keep the greens crisp.
Purslane salad with plums tastes fresh and slightly tangy, with juicy or crisp fruit balancing purslane’s mild, faintly lemony flavor. The exact balance changes with the plum: tart, firm fruit makes the salad sharper than ripe, sweet plums.
Yes, purslane salad with plums is usually eaten raw. Wash the purslane carefully to remove grit, dry it well, and use the tender leaves and stems; cooking would soften the greens and change the salad’s fresh texture.
Firm, tart plums work best in purslane salad with plums because they hold their shape and contrast with the mild greens. Green plums are a good choice, while very ripe plums can make the salad sweeter and softer.
Keep purslane salad with plums from getting watery by drying the greens completely and adding salt and dressing just before serving. If preparing ahead, store the purslane and sliced plums separately and combine them at the last moment.
A simple olive-oil and lemon dressing suits purslane salad with plums, as its acidity complements the fruit. Taste the plums first and use less lemon if they are already very tart; add the dressing shortly before serving.
Serve purslane salad with plums alongside grilled vegetables, fish, or meat, or with a simple bean dish. Its bright, tart flavor works especially well as a fresh side for meals with richer or more savory main dishes.
Yes, you can replace the plums in purslane salad with plums with another crisp, tart fruit, such as a firm apple. The salad will lose the characteristic plum flavor, so choose fruit that stays firm when sliced.
Yes, the tender stems are edible in purslane salad with plums and add a little crunch. Remove any thick, tough stems, then rinse the leaves and remaining stems thoroughly because purslane can hold grit.
Purslane salad with plums is best eaten the day it is made, since the dressed greens wilt and the fruit releases juice. Refrigerate leftovers in a covered container and eat them by the following day if they still look and smell fresh.
Vitamins
Vitamin C
15mg · 17% DV
Vitamin K
15µg · 13% DV
Vitamin A
92µg · 10% DV
B2
0.07mg · 5% DV
Minerals
Copper
0.1mg · 11% DV
Magnesium
46mg · 11% DV
Potassium ⭐
365mg · 11% DV
Manganese
0.2mg · 9% DV
Sodium
32mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 27 calories in 100 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 salad with plums brings together tender, slightly tangy purslane leaves and juicy fresh plums. The fruit may taste sweet or tart depending on the variety, giving the salad a bright contrast to purslane’s mild, green flavour. It is a fresh, seasonal combination rather than a cooked dish.
Serve it as a light side or part of a summer spread, alongside grilled vegetables, beans or other Mediterranean-style dishes. A simple olive-oil dressing with a little lemon lets the fruit and leaves stand out. The salad is low in calories and provides fibre; purslane also contributes plant-based omega-3, while the fruit adds vitamin C. Add chickpeas or another pulse if you would like to make it more filling.
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
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
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.