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Purslane salad without dressing Calories
Low-calorie leafy salad with notable omega-3
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Purslane salad without dressing has 20 calories. It contains 3.4 g of carbs, 2 g of protein, 0.4 g of fat and 2.1 g of fiber. Its 12.2 mg of Vitamin E covers 81% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane salad without dressing Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 32% · Fat 14%
Purslane salad without dressing nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 2.1 g | 8% |
| Protein | 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 without dressing?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 24 kcal |
| 1 piece (whole) | 15 g | 3 kcal |
| 1 cup (shredded) | 40 g | 8 kcal |
| 1 cup (chopped) | 70 g | 14 kcal |
| 1 serving (small) | 80 g | 16 kcal |
| 100 g | 100 g | 20 kcal |
| 2 cup (chopped) | 140 g | 28 kcal |
| 1 serving (large) | 180 g | 36 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Purslane salad without dressing
How do you make purslane salad without dressing?
Purslane salad without dressing is made by washing and drying fresh purslane, then serving the tender leaves and stems plain. Additions such as chopped tomato, cucumber, or herbs are optional; oil, lemon juice, or yogurt would make it dressed.
Can you eat purslane salad without dressing raw?
Yes, purslane salad without dressing can be eaten raw. Choose fresh, tender leaves and stems, wash them thoroughly to remove grit, and dry them well before serving for a crisp texture.
Why does purslane salad without dressing feel slimy?
A slightly slippery texture in purslane salad without dressing is natural: purslane contains mucilage, a gel-like substance. It is not by itself a sign that the salad has spoiled, but discard purslane that smells unpleasant or has mushy, decayed leaves.
How do you clean purslane for salad without dressing?
To prepare purslane salad without dressing, remove yellow leaves and tough lower stems, keeping the tender stems. Rinse the plant thoroughly in several changes of water to dislodge soil, then drain and dry it before assembling the salad.
What can you add to purslane salad without dressing?
Purslane salad without dressing can include chopped cucumber, tomato, spring onion, or fresh herbs without adding a sauce. Lemon juice, oil, vinegar, and yogurt count as dressing, so leave them out if you want the salad truly undressed.
Can you cook purslane for purslane salad without dressing?
Yes, but cooked purslane has a softer texture than the fresh leaves usually used in purslane salad without dressing. Blanch it briefly, cool it promptly, and drain it well; otherwise, the salad can become watery.
How long does purslane salad without dressing last in the fridge?
Purslane salad without dressing is best eaten soon after preparation, but it can be refrigerated in a covered container and used within about a day. Keep it dry, since moisture quickly softens the leaves; add juicy vegetables just before serving.
Can you freeze purslane salad without dressing?
No, freezing is not a good way to preserve purslane salad without dressing. The leaves lose their crisp texture and become limp when thawed. Use fresh purslane for salad, and reserve frozen purslane for cooked dishes instead.
What is the difference between purslane salad without dressing and Greek purslane salad?
Purslane salad without dressing is served plain, while Greek-style purslane salad commonly includes ingredients such as tomato, feta, olives, or an olive-oil dressing. Recipes vary, but the undressed version leaves out the dressing rather than following one fixed regional recipe.
Does purslane salad without dressing contain omega-3?
Yes, purslane naturally contains plant-based omega-3 fat, mainly alpha-linolenic acid. Purslane salad without dressing can contribute to a varied diet, but its omega-3 is not the same type as the EPA and DHA found in oily fish.
Purslane salad without dressing Vitamins & Minerals
Vitamins
Vitamin E
12.2mg · 81% DV
Vitamin C
21mg · 23% DV
Vitamin K
25µg · 21% DV
B2
0.11mg · 8% DV
Minerals
Magnesium
68mg · 16% DV
Potassium ⭐
494mg · 15% DV
Manganese
0.3mg · 13% DV
Copper
0.11mg · 12% DV
Sodium
45mg · 2% DV
Purslane salad without dressing Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane salad without dressing
To burn the 20 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.
What is Purslane salad without dressing?
Purslane salad without dressing is made from the succulent leaves and tender stems of purslane, a pleasantly tangy wild green used in Mediterranean and Middle Eastern cooking. Leaving out the dressing lets its crisp, juicy texture and mild lemony bite come through; the leaves and stems are usually rinsed well and served raw.
It works as a fresh side with grilled vegetables, fish or meat, and can also be added to a larger salad bowl. Purslane is low in calories and provides fibre and plant-based omega-3 fats. To make the salad more substantial without masking its flavour, serve it with beans, lentils or a grain; lemon and olive oil can be offered on the side for those who want them.
How Nutritious Is Purslane salad without dressing?
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 without dressing Processed?
NOVA 1
Unprocessed
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 without dressing Contain Allergens?
No known major allergens
Which Diets Is Purslane salad without dressing Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Purslane salad without dressing Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.