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Low-calorie leafy salad with omega-3-rich purslane
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Purslane salad with tomato (120 g) has 29 calories. That works out to 24 calories per 100 g. It contains 4.3 g of carbs, 1.6 g of protein, 0.5 g of fat and 2 g of fiber. Its 69.6 µg of Vitamin K covers 58% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
29
KCAL / 120G
Carbs
4.3g
· 2% DV
Protein
1.6g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 23% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 1.6 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) | 120 g | 29 kcal |
| 1 piece (small) | 35 g | 8 kcal |
| 1 piece (medium) | 60 g | 14 kcal |
| 1 cup (chopped) | 70 g | 17 kcal |
| 1 serving (small) | 90 g | 22 kcal |
| 100 g | 100 g | 24 kcal |
| 2 cup (chopped) | 140 g | 34 kcal |
| 1 serving (large) | 180 g | 43 kcal |
Calculated from 24 calories per 100 g.
Purslane salad with tomato is made by tossing washed purslane leaves and tender stems with chopped ripe tomato. Dress it with olive oil, lemon juice, and salt just before serving so the greens stay crisp and the tomatoes do not make it watery.
Purslane salad with tomato tastes fresh and lightly tangy, with a mild, slightly lemony flavor from the purslane and sweetness from ripe tomato. Its tender leaves are juicy and crisp, so a simple olive-oil-and-lemon dressing usually works best.
Yes, purslane is commonly eaten raw in purslane salad with tomato. Remove any tough or damaged parts, wash it thoroughly to remove soil, and use the tender leaves and stems; cooking is not needed for this salad.
Wash purslane for purslane salad with tomato by swishing it gently in a bowl of cold water, then lifting it out so grit stays behind. Repeat with fresh water until no soil remains, and drain or dry it before adding the tomatoes.
Yes, the tender stems are edible and add a pleasant crunch to purslane salad with tomato. Trim away the roots and discard any thick, woody stems, then chop the softer stems along with the leaves.
A simple dressing of olive oil, lemon juice, and salt suits purslane salad with tomato. Add it shortly before serving because the tomatoes release juice; a little vinegar can replace the lemon if you prefer a sharper taste.
You can wash and dry the purslane ahead of time, but wait to chop the tomatoes and add the dressing until serving. Once mixed, purslane salad with tomato softens quickly as the tomatoes release liquid.
Purslane salad with tomato is best eaten the day it is dressed because the leaves wilt and the tomatoes release liquid. Refrigerate leftovers in a covered container and use them by the next day; discard them if they have been left out for hours.
Watercress can stand in for purslane in a tomato salad, though it has a pepperier bite and less of purslane’s juicy texture. Baby spinach is milder, but it will make the salad taste different from purslane salad with tomato.
Purslane salad with tomato pairs well with grilled fish, kebabs, roasted vegetables, and other savory mains. Its bright, juicy flavor also balances richer dishes, and it can be served as a simple side alongside bread.
Vitamins
Vitamin K
69.6µg · 58% DV
Vitamin C
21.6mg · 24% DV
Vitamin A
79.2µg · 9% DV
B2
0.1mg · 8% DV
Minerals
Potassium ⭐
432mg · 13% DV
Copper
0.11mg · 12% DV
Magnesium
41mg · 10% DV
Manganese
0.22mg · 10% DV
Sodium
14mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 29 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.
Purslane salad with tomato combines the tender leaves and stems of purslane with ripe tomato. Purslane has a pleasantly tangy, slightly lemony taste and a succulent, gently crisp texture, while tomato adds sweetness and juiciness. It is a simple summer salad in places where purslane is commonly gathered or sold, including parts of the Mediterranean and Middle East.
It is often dressed with olive oil and lemon or vinegar, sometimes with onion, and served alongside grilled food or as part of a shared meal. This is a light, low-calorie salad, with fibre and omega-3 fats from the purslane. For a more filling plate, pair it with beans, lentils or bread; drain the washed leaves well so the dressing does not become watery.
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.
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
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.2g
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.