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Purslane salad with vegan yogurt Calories
Light salad made with purslane and vegan yogurt, offering plant omega-3
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane salad with vegan yogurt (120 g) has 62 calories. That works out to 52 calories per 100 g. It contains 5 g of carbs, 2.2 g of protein, 3.4 g of fat and 1.8 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.
Purslane salad with vegan yogurt Nutrition Facts
Selected: 1 serving (medium) · 120 g
62
KCAL / 120G
Carbs
5g
· 2% DV
Protein
2.2g
· 4% DV
Fat
3.4g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 15% · Fat 51%
Purslane salad with vegan yogurt nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.8 g | 6% |
| 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 salad with vegan yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 62 kcal |
| 2 tablespoon (small) | 30 g | 16 kcal |
| 4 tablespoon (medium) | 60 g | 31 kcal |
| 1 cup (medium) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (large) | 180 g | 94 kcal |
| 1 piece (whole) | 200 g | 104 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Purslane salad with vegan yogurt
How do you make purslane salad with vegan yogurt?
To make purslane salad with vegan yogurt, wash and thoroughly dry the purslane, then fold it into vegan yogurt mixed with crushed garlic and salt. Add lemon juice or olive oil if you like, and mix shortly before serving to keep the leaves crisp.
What does purslane salad with vegan yogurt taste like?
Purslane salad with vegan yogurt tastes fresh, tangy, and mildly grassy, with a crisp texture from the purslane. Garlic gives it a savory edge, while lemon can brighten the flavor; the exact creaminess depends on the vegan yogurt you use.
Can you eat purslane raw in purslane salad with vegan yogurt?
Yes, purslane is commonly eaten raw in purslane salad with vegan yogurt. Use clean, fresh leaves and tender stems, wash away any grit, and dry them well before mixing; cooking is unnecessary and makes the salad less crisp.
How do you keep purslane salad with vegan yogurt from getting watery?
Dry the purslane thoroughly and combine it with the vegan yogurt just before serving. Salt can draw moisture from the leaves, and the salad will naturally release liquid as it sits, so avoid dressing it far ahead if you want a thicker texture.
Can you make purslane salad with vegan yogurt ahead of time?
Yes, you can prepare the components of purslane salad with vegan yogurt ahead, but store them separately. Keep the washed, dried purslane and the seasoned yogurt covered in the refrigerator, then combine them shortly before serving for the best texture.
How long does purslane salad with vegan yogurt last in the fridge?
Purslane salad with vegan yogurt is best eaten the day it is made. Refrigerate leftovers promptly in a covered container; the leaves soften and release water over time, so discard the salad if it has been left out for an extended period.
What can you use instead of garlic in purslane salad with vegan yogurt?
You can make purslane salad with vegan yogurt without garlic, or replace it with chopped dill, mint, or a little lemon zest for flavor. These additions keep the salad fresh-tasting without the sharper, savory note that garlic brings.
What can you serve with purslane salad with vegan yogurt?
Purslane salad with vegan yogurt pairs well with grain bowls, roasted vegetables, lentils, and grilled plant-based dishes. Its cool, tangy texture also balances warm or spicy foods, making it a useful side rather than a stand-alone dressing.
Can frozen purslane be used in purslane salad with vegan yogurt?
Fresh purslane is preferable for purslane salad with vegan yogurt because freezing softens its leaves and stems. Thawed purslane can work in a cooked dish, but it is likely to make this raw salad watery and less crisp.
Is purslane salad with vegan yogurt a good source of plant omega-3?
Purslane salad with vegan yogurt gets plant-based omega-3 fats from the purslane. Purslane is known as a vegetable source of these fats, but the amount in a serving can vary with the ingredients and how much purslane the salad contains.
Purslane salad with vegan yogurt Vitamins & Minerals
Vitamins
Vitamin K
69.6µg · 58% DV
Vitamin C
12.6mg · 14% DV
Vitamin A
79.2µg · 9% DV
Vitamin E
1.32mg · 9% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
396mg · 12% DV
Manganese
0.26mg · 11% DV
Magnesium
41mg · 10% DV
Sodium
144mg · 6% DV
Purslane salad with vegan 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 vegan yogurt
To burn the 62 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 vegan yogurt?
Purslane salad with vegan yogurt is a plant-based take on the yogurt-dressed purslane salads popular in Turkey. Fresh purslane leaves and tender stems are chopped and folded into vegan yogurt; garlic and a little olive oil are common additions. The greens have a fresh, faintly tangy flavour and a juicy, slightly crisp bite, balanced by the yogurt’s creamy texture.
It is usually served chilled as a meze or side dish alongside a Turkish meal, and works just as well with grilled vegetables, beans or flatbread. For English-speaking home cooks, it makes an easy, refreshing addition to a summer spread. The salad is light, with purslane contributing plant-based omega-3 and some fibre. Choose unsweetened vegan yogurt and go easy on the oil for a lighter version.
How Nutritious Is Purslane salad with vegan 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 vegan 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 vegan yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Purslane salad with vegan yogurt Good For?
Vegan
✓ 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 vegan yogurt Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.