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Purslane salad with walnuts and olive oil Calories
Omega-3-rich, fiber-containing plant-based salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane salad with walnuts and olive oil (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 5.8 g of carbs, 3.1 g of protein, 15.4 g of fat and 2.5 g of fiber. Its 114 µg of Vitamin K covers 95% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane salad with walnuts and olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
174
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
3.1g
· 6% DV
Fat
15.4g
· 20% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 7% · Fat 80%
Purslane salad with walnuts and olive oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 3.1 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 walnuts and olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 174 kcal |
| 1 tablespoon (shredded) | 15 g | 22 kcal |
| 2 tablespoon (shredded) | 30 g | 44 kcal |
| 1 cup (chopped) | 70 g | 102 kcal |
| 1 serving (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (large) | 180 g | 261 kcal |
| 1 piece (whole) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Purslane salad with walnuts and olive oil
How do you make purslane salad with walnuts and olive oil?
Purslane salad with walnuts and olive oil is made by tossing washed, well-drained purslane with olive oil, lemon juice, salt, and walnuts. Chop the tender stems and leaves, then add the walnuts shortly before serving so they keep their texture.
What does purslane salad with walnuts and olive oil taste like?
Purslane salad with walnuts and olive oil tastes fresh, lightly tart, and pleasantly crunchy. The succulent leaves have a mild, lemony tang, while the walnuts add a rich, earthy contrast; lemon juice can sharpen the flavor further.
Can you eat purslane salad with walnuts and olive oil raw?
Yes, purslane salad with walnuts and olive oil is usually made with raw purslane. Wash the leaves and tender stems very thoroughly, drain them well, and chop them before dressing; raw purslane keeps its crisp, juicy texture.
How do you clean purslane for purslane salad with walnuts and olive oil?
To clean purslane for purslane salad with walnuts and olive oil, separate the leaves and rinse them several times in a bowl of water. Soil can cling to the stems, so rinse until the water is clear, then dry the purslane well.
Do you use the stems in purslane salad with walnuts and olive oil?
Yes, tender stems belong in purslane salad with walnuts and olive oil and add a satisfying crunch. Remove any thick, tough sections, rinse the remaining stems carefully, and chop them into bite-size pieces along with the leaves.
How do you keep purslane salad with walnuts and olive oil from getting watery?
Purslane salad with walnuts and olive oil stays less watery when the purslane is thoroughly dried after washing and dressed just before serving. Add the walnuts at the end, too; leaving dressed purslane to sit makes it soften and release liquid.
Should you toast the walnuts for purslane salad with walnuts and olive oil?
No, you do not need to toast the walnuts for purslane salad with walnuts and olive oil; raw walnuts work well with its fresh, tangy flavor. For a deeper nutty aroma, briefly toast them without oil and let them cool before adding.
What dressing goes with purslane salad with walnuts and olive oil?
A simple lemon and olive oil dressing suits purslane salad with walnuts and olive oil best. Season it with salt, then add the lemon gradually so its acidity complements the purslane and walnuts rather than overwhelming them.
What can you serve with purslane salad with walnuts and olive oil?
Purslane salad with walnuts and olive oil pairs well with grilled fish, chicken, or a simple grain dish. It also works alongside other Mediterranean-style dishes, or as a light meal with bread when you want something fresh.
Can you make purslane salad with walnuts and olive oil ahead of time?
You can wash and dry the purslane for purslane salad with walnuts and olive oil ahead of time, but wait to add the dressing and walnuts until serving. Store any prepared leftovers covered in the refrigerator; the leaves soften as they sit.
Purslane salad with walnuts and olive oil Vitamins & Minerals
Vitamins
Vitamin K
114µg · 95% DV
Vitamin C
16.8mg · 19% DV
Vitamin E
2.52mg · 17% DV
Vitamin A
114µg · 13% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
432mg · 13% DV
Magnesium
50mg · 12% DV
Sodium
22mg · 1% DV
Purslane salad with walnuts and olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane salad with walnuts and olive oil
To burn the 174 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 walnuts and olive oil?
Purslane salad with walnuts and olive oil combines fresh purslane leaves with chopped walnuts and a drizzle of olive oil. A little lemon juice is a natural addition: its brightness complements purslane’s gently tangy, succulent leaves and the walnuts’ earthy crunch. It is a simple, plant-based salad rather than a cooked dish.
Serve it as a side or a small mezze-style plate alongside grilled vegetables, beans, or bread. Purslane is familiar in Mediterranean cooking, while the combination also works easily as a fresh salad for everyday meals elsewhere. The walnuts and oil make it more substantial than a plain leafy salad; it also provides fibre and plant-based fats. For a lighter serving, use a modest amount of olive oil and add it just before serving.
How Nutritious Is Purslane salad with walnuts and olive oil?
Nutrient density
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.
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 walnuts and olive oil 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 walnuts and olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Purslane salad with walnuts and olive oil Good For?
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
Purslane salad with walnuts and olive oil Fat Profile
SATURATED
2.04g
MONOUNSATURATED
7.68g
POLYUNSATURATED
4.68g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.