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Purslane lettuce salad Calories
Leafy salad with omega-3-rich purslane
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane lettuce salad (120 g) has 28 calories. That works out to 23 calories per 100 g. It contains 3.8 g of carbs, 1.9 g of protein, 0.5 g of fat and 2.2 g of fiber. Its 117.6 µg of Vitamin K covers 98% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purslane lettuce salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
28
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
1.9g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 28% · Fat 16%
Purslane lettuce salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.9 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 lettuce salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 28 kcal |
| 1 cup (shredded) | 45 g | 10 kcal |
| 1 piece (small) | 70 g | 16 kcal |
| 1 cup (chopped) | 80 g | 18 kcal |
| 2 cup (shredded) | 90 g | 21 kcal |
| 100 g | 100 g | 23 kcal |
| 1 serving (large) | 180 g | 41 kcal |
| 1 piece (large) | 220 g | 51 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Purslane lettuce salad
How do you make purslane lettuce salad?
Purslane lettuce salad is made by combining washed, dried purslane and lettuce, then dressing them just before serving. Olive oil and lemon are a simple pairing; add the dressing at the end so the leaves stay crisp instead of turning limp.
What does purslane taste like in purslane lettuce salad?
Purslane has a mild, slightly tart taste and a juicy, crisp texture in purslane lettuce salad. Its flavor is gentler than many bitter greens, so it works well with lemon, olive oil, cucumber, or a creamy dressing.
Can you eat purslane lettuce salad raw?
Yes, purslane lettuce salad is usually eaten raw. Wash the purslane carefully because soil can cling around its small leaves and stems, then dry it well before mixing it with lettuce and dressing.
How do you wash purslane for purslane lettuce salad?
Rinse purslane several times in a bowl of cool water for purslane lettuce salad, gently moving the stems to loosen grit. Lift the greens out rather than pouring the water over them, repeat with fresh water, then drain and dry thoroughly.
Can you eat the stems in purslane lettuce salad?
Yes, the tender stems can be eaten in purslane lettuce salad and add a pleasant crunch. Remove any thick, tough sections, then chop the remaining stems and leaves into bite-size pieces.
What dressing goes with purslane lettuce salad?
A lemon-and-olive-oil dressing suits purslane lettuce salad, as the acidity complements purslane’s lightly tart flavor. For a creamy variation, use plain yogurt with garlic; dress the greens right before serving to keep them from wilting.
Can you substitute watercress for purslane in purslane lettuce salad?
Yes, watercress can replace purslane in purslane lettuce salad, but the flavor will be sharper and more peppery. Use tender watercress leaves and adjust the lemon gradually, since watercress does not have purslane’s mild, slightly sour taste.
How long does purslane lettuce salad keep in the fridge?
Purslane lettuce salad is best eaten soon after dressing because the leaves quickly soften and release water. If you need to prep ahead, refrigerate the washed, dried greens separately and add the dressing only when you are ready to serve.
What can you serve with purslane lettuce salad?
Purslane lettuce salad pairs well with grilled fish, roasted vegetables, beans, or a simple grain dish. Its fresh, lightly tart flavor balances richer mains, while a yogurt dressing makes it a natural match for Mediterranean-style meals.
Does purslane lettuce salad contain omega-3?
Yes, purslane lettuce salad contains plant-based omega-3 in the form of ALA, contributed by the purslane. The amount varies with the greens and serving, so the salad should not be treated as a guaranteed way to meet an omega-3 target.
Purslane lettuce salad Vitamins & Minerals
Vitamins
Vitamin K
117.6µg · 98% DV
Vitamin C
21.6mg · 24% DV
Vitamin A
158.4µg · 18% DV
Folate
40.8µg · 10% DV
Minerals
Manganese
0.34mg · 15% DV
Potassium ⭐
432mg · 13% DV
Copper
0.1mg · 11% DV
Iron
1.68mg · 9% DV
Sodium
26mg · 1% DV
Purslane lettuce salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane lettuce salad
To burn the 28 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 lettuce salad?
Purslane lettuce salad combines the tender, slightly tart leaves of purslane with the crisp freshness of lettuce. It is an easy salad to put together: the leaves are washed, chopped and usually dressed with lemon juice and olive oil, with tomato, cucumber or spring onion added if desired.
In Turkey, it is served alongside a home-cooked meal or as a light lunch, especially in warm weather; some versions include yogurt. Purslane contributes plant-based omega-3 fats, while the salad is generally light and provides fibre. Add chickpeas if you would like it to be more filling, or keep the dressing modest for a lighter plate.
How Nutritious Is Purslane lettuce 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 lettuce 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 lettuce salad Contain Allergens?
No known major allergens
Which Diets Is Purslane lettuce 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 lettuce salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.