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Purslane tzatziki with yogurt Calories
Yogurt-based, purslane herb dip, refreshing meze
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane tzatziki with yogurt (150 g) has 95 calories. That works out to 63 calories per 100 g. It contains 6.3 g of carbs, 5.4 g of protein, 5.1 g of fat and 1.7 g of fiber. Its 87 µg of Vitamin K covers 73% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane tzatziki with yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
95
KCAL / 150G
Carbs
6.3g
· 2% DV
Protein
5.4g
· 11% DV
Fat
5.1g
· 7% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 23% · Fat 50%
Purslane tzatziki with yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.12 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 5.4 g | 11% |
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 tzatziki with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 95 kcal |
| 2 tablespoon (small) | 30 g | 19 kcal |
| 1 piece (small) | 45 g | 28 kcal |
| 4 tablespoon (medium) | 60 g | 38 kcal |
| 1 piece (medium) | 80 g | 50 kcal |
| 100 g | 100 g | 63 kcal |
| 1 cup (medium) | 120 g | 76 kcal |
| 1 serving (large) | 220 g | 139 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Purslane tzatziki with yogurt
How do you make purslane tzatziki with yogurt?
To make purslane tzatziki with yogurt, wash and thoroughly drain fresh purslane, then chop the leaves and tender stems. Stir them into plain yogurt with crushed garlic and salt. Add a little cold water only if you want a looser dip, and finish with olive oil.
What does purslane tzatziki with yogurt taste like?
Purslane tzatziki with yogurt tastes cool and tangy, with a mild, fresh herbal note and a slightly crisp texture from the purslane. Garlic adds a savory edge. Its flavor is less cucumber-like than traditional tzatziki and depends on how much garlic and seasoning you add.
Can you eat the purslane raw in purslane tzatziki with yogurt?
Yes, purslane is usually added raw to purslane tzatziki with yogurt. Rinse it carefully under running water, remove any tough stems, and drain it well before chopping. Raw leaves and tender stems give the dip its characteristic fresh, crisp texture.
Should you use purslane stems in purslane tzatziki with yogurt?
Yes, tender purslane stems can go into purslane tzatziki with yogurt along with the leaves. They add a pleasant crunch when finely chopped. Discard any thick, woody stems, and wash the plant thoroughly because soil can cling around its small leaves and stems.
How do you keep purslane tzatziki with yogurt from getting watery?
Drain the purslane very well before mixing it into purslane tzatziki with yogurt, since water clinging to the leaves can thin the dip. Use thick yogurt and add salt shortly before serving. If making it ahead, keep the ingredients separate and combine them later.
How is purslane tzatziki with yogurt different from cucumber tzatziki?
Purslane tzatziki with yogurt uses chopped purslane instead of cucumber, giving it a leafy, slightly crisp texture and a fresh herbal flavor. Cucumber tzatziki is usually juicier and has a familiar cucumber taste. Both are yogurt-based dips commonly seasoned with garlic.
What can you serve with purslane tzatziki with yogurt?
Serve purslane tzatziki with yogurt alongside grilled meats, roasted vegetables, rice dishes, or warm flatbread. It also works as part of a mezze spread. Because it is cool and creamy, it pairs especially well with spicy or richly seasoned main dishes.
Can you make purslane tzatziki with yogurt ahead of time?
Yes, you can prepare purslane tzatziki with yogurt a few hours ahead and refrigerate it in a covered container. The purslane may release water and soften as it sits, so for the freshest texture, chop it and stir it into the yogurt shortly before serving.
Can you use Greek yogurt in purslane tzatziki with yogurt?
Yes, plain Greek yogurt works well in purslane tzatziki with yogurt because its thick texture helps the dip stay creamy. If it is too thick, loosen it with a small splash of cold water or lemon juice, then season to taste.
Can purslane replace cucumber in purslane tzatziki with yogurt?
Yes, purslane can replace cucumber in purslane tzatziki with yogurt, and it is the defining ingredient in this variation. Use fresh leaves and tender stems, chopped small. Unlike cucumber, purslane has a leafy texture, so the finished dip will feel less juicy.
Purslane tzatziki with yogurt Vitamins & Minerals
Vitamins
Vitamin K
87µg · 73% DV
B12
0.48µg · 20% DV
B2
0.24mg · 18% DV
Vitamin C
12.6mg · 14% DV
Minerals
Phosphorus
138mg · 20% DV
Calcium
177mg · 18% DV
Sodium
270mg · 12% DV
Potassium ⭐
383mg · 11% DV
Purslane tzatziki with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane tzatziki with yogurt
To burn the 95 calories in 1 serving (medium) (150 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 tzatziki with yogurt?
Purslane tzatziki with yogurt is a Turkish-style cacık made by folding chopped fresh purslane into yogurt. The tender leaves and crisp little stems give this cool dip a character distinct from cucumber-based tzatziki.
In Turkey, it is commonly served chilled as a meze or alongside a summer meal; elsewhere, it works just as well with grilled vegetables, beans, or flatbread. Its tangy, creamy freshness makes a welcome contrast to richer dishes. Yogurt contributes protein, while purslane adds some fibre; a 100 g portion has 63 calories. For a lighter, looser dip, thin the yogurt with a little water and finish with a modest drizzle of olive oil.
How Nutritious Is Purslane tzatziki with 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 tzatziki with 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 tzatziki with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Purslane tzatziki with yogurt Good For?
Vegan
— Not 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 tzatziki with yogurt Fat Profile
SATURATED
3.15g
MONOUNSATURATED
1.27g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.