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Purslane stew Calories
Fiber-rich, plant-based vegetable stew
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purslane stew (220 g) has 150 calories. That works out to 68 calories per 100 g. It contains 16.3 g of carbs, 4.6 g of protein, 7.5 g of fat and 4.8 g of fiber. Its 127.6 µg of Vitamin K covers 106% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Purslane stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
150
KCAL / 220G
Carbs
16.3g
· 6% DV
Protein
4.6g
· 9% DV
Fat
7.5g
· 10% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 12% · Fat 45%
Purslane stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 1.06 g | 5% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 4.8 g | 17% |
| Protein | 4.6 g | 9% |
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 stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 150 kcal |
| 1 tablespoon (mini) | 18 g | 12 kcal |
| ½ cup (half) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (small) | 120 g | 82 kcal |
| 1 cup (medium) | 180 g | 122 kcal |
| 1 piece (large) | 260 g | 177 kcal |
| 1 serving (large) | 300 g | 204 kcal |
| 2 cup (double) | 360 g | 245 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Purslane stew
What is purslane stew?
Purslane stew is a home-style dish made by simmering purslane with aromatics and liquid, often alongside chickpeas, cracked wheat, bulgur, or meat. Recipes vary by region, and some versions are thick enough to eat with a spoon like a stew.
How do you make purslane stew?
To make purslane stew, soften onion in a pot, add tomato paste and water or broth, then cook any meat or grains until tender. Stir in the purslane near the end and simmer just until the leaves soften.
What does purslane stew taste like?
Purslane stew tastes savory and gently tangy, with a tender, slightly succulent texture from the purslane. Tomato, onion, and any legumes or grains make it heartier; herbs or lemon can add extra freshness.
Is purslane stew a soup or a main dish?
Purslane stew can be served as either, depending on how much liquid and how many filling ingredients it contains. A thicker version with chickpeas, grains, or meat works as a main course; a brothy one can be served as soup.
Can I use spinach instead of purslane in purslane stew?
Yes, spinach can stand in for purslane in purslane stew, but the result will taste and feel different. Add spinach near the end, as you would purslane, and expect a milder flavor with less of purslane’s distinctive tang.
Do you cook purslane stew with the stems?
Yes, tender purslane stems can go into purslane stew along with the leaves. Trim away any tough lower ends, wash the plant carefully to remove grit, and chop the stems so they soften evenly in the pot.
Should purslane stew be served hot or cold?
Purslane stew is usually served warm or hot as a cooked dish. It can also be eaten after chilling, but the texture thickens in the refrigerator, so loosen it with a little water when reheating if needed.
What goes well with purslane stew?
Purslane stew pairs well with crusty bread or rice, especially when the stew is brothy. A spoonful of plain yogurt can complement its tangy flavor, though it is an optional accompaniment rather than a required ingredient.
How long does purslane stew last in the fridge?
Purslane stew keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, bringing it thoroughly hot before serving.
Can you freeze purslane stew?
Yes, purslane stew can be frozen in airtight, portion-sized containers. The purslane leaves may become softer after thawing, so the texture will not be quite the same; thaw it in the refrigerator and reheat thoroughly.
Purslane stew Vitamins & Minerals
Vitamins
Vitamin K
127.6µg · 106% DV
Vitamin C
23.1mg · 26% DV
Vitamin A
211.2µg · 23% DV
Vitamin E
3.08mg · 21% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.62mg · 27% DV
Sodium
462mg · 20% DV
Potassium ⭐
627mg · 18% DV
Purslane stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purslane stew
To burn the 150 calories in 1 serving (medium) (220 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 stew?
Purslane stew is a home-style dish built around purslane, a tender, slightly tart leafy vegetable. It is commonly cooked with onion and tomato; rice, bulgur or pulses may be added, depending on the regional or family recipe. The leaves soften into the broth while the stems can retain a gentle bite.
In Turkey, it is served warm or at room temperature as a light main or alongside other dishes, sometimes with garlicky yoghurt. Elsewhere, purslane is also eaten in salads, but stewing it makes a comforting way to use the leafy vegetable. The dish is plant-based and provides fibre, with 2.2 g per 100 g. Use a modest amount of oil and pair it with yoghurt or a simple salad for a lighter meal.
How Nutritious Is Purslane stew?
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 stew 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 stew Contain Allergens?
No known major allergens
Which Diets Is Purslane stew 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 stew Fat Profile
SATURATED
1.06g
MONOUNSATURATED
2.97g
POLYUNSATURATED
1.28g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.