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Purslane and spring onion salad Calories
Low-calorie green salad notable for omega-3 content
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane and spring onion salad (120 g) has 29 calories. That works out to 24 calories per 100 g. It contains 4.3 g of carbs, 2.2 g of protein, 0.5 g of fat and 2.3 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 and spring onion salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
29
KCAL / 120G
Carbs
4.3g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 29% · Fat 15%
Purslane and spring onion salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2.3 g | 8% |
| 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 and spring onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 29 kcal |
| 1 piece (small) | 25 g | 6 kcal |
| 1 cup (chopped) | 45 g | 11 kcal |
| 2 piece (medium) | 50 g | 12 kcal |
| 1 serving (small) | 80 g | 19 kcal |
| 1 cup (shredded) | 90 g | 22 kcal |
| 100 g | 100 g | 24 kcal |
| 1 serving (large) | 180 g | 43 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Purslane and spring onion salad
How do you make purslane and spring onion salad?
Make purslane and spring onion salad by tossing washed, well-drained purslane leaves with sliced spring onions, lemon juice, olive oil, and salt. Add the dressing just before serving so the delicate greens stay crisp rather than turning watery.
Can you eat purslane and spring onion salad raw?
Yes, purslane and spring onion salad is usually eaten raw. Rinse the purslane thoroughly under running water and drain it well, since soil can cling to its small leaves and stems.
What does purslane and spring onion salad taste like?
Purslane and spring onion salad tastes fresh, mildly tangy, and slightly peppery. Purslane has juicy, succulent leaves, while spring onion adds a sharper bite; lemon or vinegar brings the flavors together.
Can you eat the stems in purslane and spring onion salad?
Yes, tender purslane stems can go into purslane and spring onion salad along with the leaves. Remove any thick, tough sections, then chop the tender stems into bite-sized pieces so they are easy to eat.
What dressing goes with purslane and spring onion salad?
A simple lemon and olive oil dressing suits purslane and spring onion salad well. Vinegar also works if you prefer a sharper taste; add it gradually because too much acidity can overpower the mild greens.
Can you make purslane and spring onion salad with yogurt?
Yes, you can add yogurt to purslane and spring onion salad for a creamy variation. Mix it in shortly before serving, since the greens soften as they sit in the dressing.
How should you wash purslane for purslane and spring onion salad?
Wash purslane for purslane and spring onion salad by separating the stems and leaves and rinsing them thoroughly under running water. Drain or dry them well before dressing; excess water dilutes the flavor and makes the salad soggy.
How long does purslane and spring onion salad keep in the fridge?
Purslane and spring onion salad is best eaten freshly dressed, because the leaves quickly soften and release water. You can wash and dry the ingredients ahead, but store them separately from the dressing in a covered container in the refrigerator.
What can you serve with purslane and spring onion salad?
Purslane and spring onion salad pairs well with grilled vegetables, beans, and grilled meat or fish. Its bright, fresh flavor also balances richer main dishes and works as a side for a simple lunch.
Does purslane and spring onion salad provide omega-3?
Yes, purslane contains alpha-linolenic acid, a plant-based omega-3 fatty acid, so purslane and spring onion salad contributes some. The amount in a serving varies with how much purslane is used.
Purslane and spring onion salad Vitamins & Minerals
Vitamins
Vitamin K
114µg · 95% DV
Vitamin C
22.8mg · 25% DV
Vitamin A
158.4µg · 18% DV
Vitamin E
2.16mg · 14% DV
Minerals
Potassium ⭐
516mg · 15% DV
Manganese
0.34mg · 15% DV
Copper
0.13mg · 14% DV
Iron
2.16mg · 12% DV
Sodium
22mg · 1% DV
Purslane and spring onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane and spring onion salad
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.
What is Purslane and spring onion salad?
Purslane and spring onion salad brings together the tender leaves and stems of purslane with the crisp bite of spring onion. Purslane grows widely in Turkey and is a familiar ingredient in home cooking, especially in warm-weather dishes. The greens are usually served raw, lightly chopped and dressed just before eating.
A simple dressing of lemon and olive oil lets their fresh, gently tangy flavour come through. In Turkey, the salad can accompany a meal or be served as part of a spread of small dishes; some cooks add yogurt on the side. It is a low-calorie salad, and purslane is notable for its plant-based omega-3 content. Keep the dressing light, or pair it with beans or bread when you want a more substantial meal.
How Nutritious Is Purslane and spring onion salad?
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 and spring onion salad 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 and spring onion salad Contain Allergens?
No known major allergens
Which Diets Is Purslane and spring onion salad 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 and spring onion salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.