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Purslane Yogurt Salad with Cucumber and Chia Calories
Yogurt salad rich in fiber, calcium, and omega-3
CALORIES
GI
POTASSIUM
FIBER
Purslane Yogurt Salad with Cucumber and Chia Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
7.1g
· 34%
Protein
4.5g
· 21%
Fat
4.2g
· 45%
Fiber
2.4g
Purslane Yogurt Salad with Cucumber and Chia Vitamins & Minerals
Vitamins
Vitamin K
32µg · 27% DV
B2
0.16mg · 12% DV
B12
0.28µg · 12% DV
B5
0.35mg · 7% DV
Minerals
Calcium
156mg · 16% DV
Phosphorus
112mg · 16% DV
Iodine
18µg · 12% DV
Magnesium
42mg · 10% DV
Purslane Yogurt Salad with Cucumber and Chia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Purslane Yogurt Salad with Cucumber and Chia 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 Yogurt Salad with Cucumber and Chia Contain Allergens?
Contains these allergens:
Which Diets Is Purslane Yogurt Salad with Cucumber and Chia 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 Yogurt Salad with Cucumber and Chia Fat Profile
SATURATED
1.45g
MONOUNSATURATED
1.05g
POLYUNSATURATED
2.15g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Purslane Yogurt Salad with Cucumber and Chia
Purslane Yogurt Salad with Cucumber and Chia — Frequently Asked Questions
How can I stop purslane yogurt salad from turning watery?
Purslane and cucumber naturally release water over time. Mix just before serving, drain the cucumber if needed, and give the chia a few minutes to absorb moisture for a thicker texture.
How long does purslane yogurt salad keep in the fridge?
Because it contains yogurt, it is best eaten the same day or by the next day when kept chilled in a sealed container. The longer it sits, the more liquid it releases and the softer the greens become.
Can I freeze purslane yogurt salad with cucumber and chia?
Freezing is not ideal. Yogurt can separate after thawing, cucumber loses its crunch, and purslane becomes limp.
Is this salad better before or after a workout?
It can work either way as a light meal or snack. After training, pairing it with something more substantial like eggs, legumes, or whole grains can make the meal more satisfying.
Is it okay to eat this salad at night?
Yes, it is generally a light evening option. If it contains a lot of garlic, acid, or spice, people with sensitive digestion may prefer a milder version.
Does eating yogurt with purslane block iron absorption?
This concern is often overstated for a mixed meal. For most people, the combination is fine, and adding a vitamin C source like lemon can support iron absorption overall.
Does chia actually add anything, or is it just for appearance?
It does more than decorate the dish. Chia absorbs liquid, thickens the salad slightly, and can help it feel more filling, though too much can make the texture overly gel-like.
What foods pair well with purslane yogurt salad?
It goes well with grilled chicken, fish, bean dishes, or simple vegetable mains. Adding bread, bulgur, or another grain can turn it into a more complete meal.
Is this salad suitable for children?
Usually yes, as long as there is no dairy allergy. If the tangy flavor is too strong, using less garlic or lemon can make it more child-friendly.
Who should be careful with this salad?
People with dairy allergy or lactose sensitivity should take care because it contains yogurt. Those with swallowing difficulties should also avoid very thick chia-heavy versions, since chia expands in liquid.
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Nutrition data compiled from USDA FoodData Central and scientific sources.