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Purslane with vegan yogurt Calories
Light meze made with omega-3-rich purslane and plant-based yogurt
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane with vegan yogurt (140 g) has 81 calories. That works out to 58 calories per 100 g. It contains 6 g of carbs, 2.9 g of protein, 4.3 g of fat and 2 g of fiber. Its 81.2 µg of Vitamin K covers 68% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane with vegan yogurt Nutrition Facts
Selected: 1 serving (medium) · 140 g
81
KCAL / 140G
Carbs
6g
· 2% DV
Protein
2.9g
· 6% DV
Fat
4.3g
· 6% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 16% · Fat 52%
Purslane with vegan yogurt nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 2.9 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 with vegan yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 81 kcal |
| 1 tablespoon (mini) | 18 g | 10 kcal |
| 2 tablespoon (small) | 36 g | 21 kcal |
| ½ cup (half) | 60 g | 35 kcal |
| 1 serving (small) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (whole) | 120 g | 70 kcal |
| 1 piece (medium) | 160 g | 93 kcal |
| 1 serving (large) | 220 g | 128 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Purslane with vegan yogurt
How do you make purslane with vegan yogurt?
Purslane with vegan yogurt is made by mixing clean, well-dried purslane with plain plant-based yogurt. Add salt and, if you like, crushed garlic just before serving. Keeping the leaves raw preserves their crisp texture and fresh, slightly tangy flavor.
What does purslane with vegan yogurt taste like?
Purslane with vegan yogurt tastes fresh, mildly tangy, and green, with a crisp bite from the purslane. The plant yogurt can make it more tart or creamy depending on the type. Plain, unsweetened yogurt keeps the savory flavors in balance.
Which vegan yogurt works best in purslane with vegan yogurt?
A thick, plain, unsweetened vegan yogurt works best in purslane with vegan yogurt. Soy- or coconut-based varieties are common options, but choose one whose flavor you enjoy because it remains prominent. Avoid sweetened or fruit-flavored yogurt in this savory dish.
Why does purslane with vegan yogurt turn watery?
Purslane with vegan yogurt turns watery when the leaves are still wet after washing or the mixture sits for a long time. Dry the purslane thoroughly and mix in the yogurt close to serving. Salt can also draw out moisture, so add it shortly before eating.
Is purslane in purslane with vegan yogurt eaten raw?
Yes, purslane with vegan yogurt is usually made with raw purslane. Raw leaves and tender stems give the dish its characteristic fresh, crisp texture. Wash the greens carefully to remove grit, then dry them well before mixing them with the yogurt.
What do you serve with purslane with vegan yogurt?
Purslane with vegan yogurt works well as a cold mezze alongside roasted vegetables, grains, or other small plates. It also makes a refreshing side for grilled vegetables or a savory meal. Serve it chilled, with a little olive oil if desired.
Can you make purslane with vegan yogurt ahead of time?
Yes, you can prepare purslane with vegan yogurt ahead, but keep the washed, dried purslane separate from the yogurt until close to serving. Once mixed, the leaves gradually release water and lose their crispness. Refrigerate the ingredients in covered containers.
How long does purslane with vegan yogurt keep in the fridge?
Purslane with vegan yogurt is best eaten soon after it is mixed and kept covered in the refrigerator in the meantime. It becomes watery and less crisp as it sits. Discard it if it develops an unusual smell, appearance, or texture.
Can you cook the purslane for purslane with vegan yogurt?
Yes, you can use cooked purslane in purslane with vegan yogurt, though the common mezze version uses it raw. If you cook it, soften it briefly and let it cool completely before adding the yogurt, or the mixture may turn loose.
How do you keep purslane with vegan yogurt from tasting too sour?
To keep purslane with vegan yogurt from tasting too sour, use a mild, plain vegan yogurt rather than a strongly tangy one. Taste the yogurt before mixing, and add it gradually. A little olive oil and garlic can round out the sharpness without sweetening the dish.
Purslane with vegan yogurt Vitamins & Minerals
Vitamins
Vitamin K
81.2µg · 68% DV
Vitamin A
184.8µg · 21% DV
Vitamin C
14.28mg · 16% DV
Vitamin E
1.96mg · 13% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
498mg · 15% DV
Magnesium
59mg · 14% DV
Manganese
0.31mg · 13% DV
Sodium
95mg · 4% DV
Purslane 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 with vegan yogurt
To burn the 81 calories in 1 serving (medium) (140 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 with vegan yogurt?
Purslane with vegan yogurt is a plant-based take on the yogurt-dressed purslane dishes found in Turkish home cooking. It combines fresh purslane leaves with dairy-free yogurt and is usually served chilled, sometimes with garlic or a little olive oil. The name refers to a simple, adaptable meze rather than a fixed recipe.
Its tangy, creamy dressing contrasts with the tender leaves and their slight crunch. In Turkey it often appears as a small side dish at summer meals; elsewhere, serve it as a Mediterranean-style starter or alongside grilled vegetables, beans or bread. Purslane contributes omega-3 fats and some fibre, while the yogurt makes the dish creamy without making it heavy. Choose an unsweetened plant yogurt so the fresh, savoury flavour stays in balance.
How Nutritious Is Purslane 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 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 with vegan yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Purslane 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 with vegan yogurt Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.01g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.