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Raw Purslane Salad Calories
Source of omega-3, vitamin C and magnesium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Raw Purslane Salad (50 g) has 10 calories. That works out to 20 calories per 100 g. It contains 1.7 g of carbs, 1 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 6.1 mg of Vitamin E covers 41% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw Purslane Salad Nutrition Facts
Selected: 1 cup (chopped) · 50 g
10
KCAL / 50G
Carbs
1.7g
· 1% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% 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%
Raw Purslane Salad nutrition facts table · 1 cup (chopped) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 1 g | 2% |
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 Cup of Chopped Raw Purslane Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 50 g | 10 kcal |
| ½ cup (chopped) | 25 g | 5 kcal |
| 1.5 cup (chopped) | 75 g | 15 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (small) | 100 g | 20 kcal |
| 1 serving (medium) | 150 g | 30 kcal |
| 1 serving (large) | 220 g | 44 kcal |
| 1 serving (extra large) | 300 g | 60 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Raw Purslane Salad
How do you make Raw Purslane Salad?
To make Raw Purslane Salad, rinse the purslane thoroughly, dry it well, and toss the tender leaves and stems with olive oil, lemon juice, and salt. Add chopped tomato or cucumber if you like, and dress it just before serving.
What does Raw Purslane Salad taste like?
Raw Purslane Salad tastes fresh, mildly tangy, and slightly salty, with crisp, succulent leaves and stems. Lemon or vinegar can make its natural tartness more pronounced, so add acidic ingredients gradually and taste as you go.
Can you eat purslane raw in Raw Purslane Salad?
Yes, purslane can be eaten raw in Raw Purslane Salad. Rinse it carefully under running water, paying attention to soil caught around the stems, and dry it before adding dressing so the salad stays crisp.
What dressing goes best with Raw Purslane Salad?
A simple olive-oil and lemon dressing works especially well with Raw Purslane Salad. Its leaves are already slightly tart, so start with a little lemon, then adjust; a pinch of salt and black pepper is usually enough.
Do you use the stems in Raw Purslane Salad?
Yes, the tender stems belong in Raw Purslane Salad as well as the leaves. They add a juicy crunch; remove only any thick, tough portions, then chop the rest into manageable pieces.
Can Raw Purslane Salad be made ahead of time?
You can wash and dry the purslane for Raw Purslane Salad ahead of time, then refrigerate it in a container lined with a clean towel. Keep the dressing separate until serving, because dressed leaves soften and release water.
What ingredients are commonly added to Raw Purslane Salad?
Raw Purslane Salad is often paired with tomato, cucumber, red onion, or fresh herbs, along with olive oil and lemon. These additions complement purslane’s crisp, tangy leaves without requiring cooking.
Is Raw Purslane Salad the same as a cooked purslane dish?
No, Raw Purslane Salad uses uncooked purslane, so its leaves and tender stems stay crisp and juicy. Cooked purslane softens considerably and is often served as a warm side or mixed into a cooked dish.
How do you keep Raw Purslane Salad from getting watery?
Dry the purslane thoroughly after washing and add the dressing only when you are ready to serve Raw Purslane Salad. If using tomato or cucumber, cut them shortly before serving so their juices do not collect in the bowl.
What can you serve with Raw Purslane Salad?
Raw Purslane Salad pairs well with grilled fish, roasted vegetables, or grilled meat, and it can also brighten a bean or grain-based meal. Its fresh, tangy flavor balances richer dishes particularly well.
Raw Purslane Salad Vitamins & Minerals
Vitamins
Vitamin E
6.1mg · 41% DV
Vitamin A
198µg · 22% DV
Vitamin C
10.5mg · 12% DV
B2
0.06mg · 5% DV
Minerals
Magnesium
34mg · 8% DV
Potassium ⭐
247mg · 7% DV
Manganese
0.15mg · 7% DV
Copper
0.06mg · 7% DV
Sodium
23mg · 1% DV
Raw Purslane Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Purslane Salad
To burn the 10 calories in 1 cup (chopped) (50 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 Raw Purslane Salad?
Raw Purslane Salad is a fresh salad made from the tender leaves and stems of purslane, a succulent leafy green used in cooking around the Mediterranean and beyond. Depending on the cook, it may be mixed with chopped tomato, cucumber or herbs, then dressed simply with lemon and olive oil.
Purslane has a crisp, juicy bite and a mild, slightly tangy flavour. Serve the salad alongside grilled foods, beans or other mezze, or enjoy it as a light lunch, as is common in Mediterranean-style cooking. It contributes fibre while providing omega-3, vitamin C and magnesium, with little energy overall. For a lighter dressing, use plenty of lemon and just a small drizzle of olive oil.
How Nutritious Is Raw Purslane 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 Raw Purslane Salad 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 Raw Purslane Salad Contain Allergens?
No known major allergens
Which Diets Is Raw Purslane 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
Raw Purslane Salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.