Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Watercress and purslane Calories
Source of vitamins C and K, omega-3, and antioxidants
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Watercress and purslane (50 g) has 10 calories. That works out to 19 calories per 100 g. It contains 1.5 g of carbs, 1 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 130 µg of Vitamin K covers 108% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Watercress and purslane Nutrition Facts
Selected: 1 cup (chopped) · 50 g
10
KCAL / 50G
Carbs
1.5g
· 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 51% · Protein 34% · Fat 15%
Watercress and purslane nutrition facts table · 1 cup (chopped) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 1.5 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Watercress and purslane?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 50 g | 10 kcal |
| 1 cup (shredded) | 25 g | 5 kcal |
| 1 serving (small) | 75 g | 14 kcal |
| 100 g | 100 g | 19 kcal |
| 2 cup (chopped) | 100 g | 19 kcal |
| 1 pack (small) | 100 g | 19 kcal |
| 1 serving (medium) | 120 g | 23 kcal |
| 1 serving (large) | 180 g | 34 kcal |
| 1 pack (large) | 200 g | 38 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Watercress and purslane
What are the benefits of watercress and purslane?
Watercress and purslane provide vitamin C, vitamin K, and antioxidant plant compounds; purslane is also known for its plant-based omega-3 fats. Eating them alongside a variety of other vegetables adds different nutrients and flavors to meals.
How do you eat watercress and purslane?
Watercress and purslane can be eaten raw in salads, sandwiches, or dips, while purslane also works in soups and cooked dishes. Add watercress near the end of cooking or use it fresh to preserve its peppery flavor.
What is the difference between watercress and purslane?
Watercress and purslane are different plants. Watercress has small leaves and a peppery bite, while purslane has fleshy, juicy leaves and a mild, slightly sour taste. Their textures and flavors mean they are not always interchangeable in recipes.
Can you eat watercress and purslane raw?
Yes, both watercress and purslane can be eaten raw after thorough washing. Their leaves and tender stems work well in salads or sandwiches; discard any wilted or damaged parts before serving.
How do you make a salad with watercress and purslane?
Combine washed, dried watercress and purslane with sliced cucumber, tomato, or other salad vegetables, then dress with olive oil and lemon. Add the watercress shortly before serving so its peppery leaves stay fresh and crisp.
How should you store watercress and purslane?
Keep watercress and purslane unwashed in the refrigerator, loosely wrapped in a slightly damp paper towel and stored in a breathable bag or container. Wash them just before use, since trapped moisture can make the leaves spoil faster.
Can you cook watercress and purslane?
Yes, watercress and purslane can both be cooked, though purslane is more commonly used in cooked dishes. Add watercress near the end of cooking because its delicate leaves wilt quickly and prolonged heat dulls its peppery flavor.
Are the stems of watercress and purslane edible?
Yes, the tender stems of watercress and purslane are edible. Purslane stems are juicy and can be added to salads or cooked dishes; remove any tough, woody, yellowing, or damaged sections first.
Can you substitute watercress for purslane in a recipe?
Sometimes, but watercress and purslane have different textures and flavors. Watercress is peppery and leafy, whereas purslane is succulent and mildly tangy, so watercress is a closer swap in fresh salads than in dishes that rely on purslane’s juicy stems.
Should people with kidney stones limit watercress and purslane?
People with a history of kidney stones may need individual advice about watercress and purslane, particularly because purslane contains oxalates. The right amount depends on the type of stone and personal diet, so ask a doctor or dietitian for guidance.
Watercress and purslane Vitamins & Minerals
Vitamins
Vitamin K
130µg · 108% DV
Vitamin C
21.5mg · 24% DV
Folate
42.5µg · 11% DV
Vitamin A
70µg · 8% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.06mg · 7% DV
Magnesium
28mg · 7% DV
Potassium ⭐
205mg · 6% DV
Sodium
13mg · 1% DV
Watercress and purslane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Watercress and purslane
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 Watercress and purslane?
Tere ve semizotu are two leafy greens commonly eaten fresh in Turkey: tere is garden cress, with a peppery bite, while semizotu is purslane, known for its juicy, mildly tangy leaves. They work well together in a salad, but are also used separately. Garden cress may be served at breakfast or tucked into a sandwich; purslane is often tossed with tomatoes or mixed with yoghurt for a cool side dish.
Both are light, fibre-containing greens and provide vitamins C and K, omega-3 and antioxidants. Their mildness makes them easy to pair with lemon, olive oil, tomatoes or yoghurt. Add them to a meal when you want fresh greens without making the dish heavy, and dress them shortly before serving to keep their texture.
How Nutritious Is Watercress and purslane?
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 Watercress and purslane 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 Watercress and purslane Contain Allergens?
No known major allergens
Which Diets Is Watercress and purslane 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
Watercress and purslane Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Watercress and purslane
Foods Similar to Watercress and purslane
Have another question about Watercress and purslane?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.