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Wheat salad with purslane Calories
Fiber-rich, filling wheat salad with purslane providing vitamin C and a small omega-3 boost
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wheat salad with purslane (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 36.2 g of carbs, 6.5 g of protein, 4.9 g of fat and 5.6 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Wheat salad with purslane Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
6.5g
· 13% DV
Fat
4.9g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 12% · Fat 21%
Wheat salad with purslane nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 5.6 g | 20% |
| Protein | 6.5 g | 13% |
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 Wheat salad with purslane?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (small) | 18 g | 21 kcal |
| 2 tablespoon (double) | 36 g | 42 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 140 g | 165 kcal |
| 1 piece (large) | 220 g | 260 kcal |
| 1 serving (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Wheat salad with purslane
How do you make wheat salad with purslane?
Wheat salad with purslane is made by mixing cooked, cooled wheat berries with fresh purslane and a simple olive-oil and lemon dressing. Add the purslane just before serving so its leaves stay fresh and crisp.
Can wheat salad with purslane be served warm?
Yes, wheat salad with purslane can be served slightly warm, but let the cooked wheat cool before mixing in the greens. Hot wheat wilts the purslane quickly, so add it at the end if you want a fresher texture.
What kind of wheat works best in wheat salad with purslane?
Whole wheat berries work best in wheat salad with purslane because they hold their shape and give the salad a pleasantly chewy texture. Cracked wheat cooks faster, but makes the finished dish softer and less distinct.
Does purslane go into wheat salad with purslane raw or cooked?
Purslane is usually added raw to wheat salad with purslane. Rinse it thoroughly, dry it well, and fold it into cooled wheat; cooking it first makes the leaves limp and can add extra moisture to the salad.
What dressing goes well with wheat salad with purslane?
A lemon-and-olive-oil dressing goes well with wheat salad with purslane, balancing the earthy wheat and fresh greens. You can add garlic or sumac for extra flavor, then dress the salad gradually to keep it from becoming soggy.
Can you add feta to wheat salad with purslane?
Yes, crumbled feta is a good addition to wheat salad with purslane, especially with lemon and olive oil. Add it just before serving so it keeps its texture, and taste the salad before adding more salt.
Can wheat salad with purslane be made ahead?
Yes, wheat salad with purslane is easier to prepare ahead if you cook and chill the wheat separately. Keep the purslane and dressing apart until shortly before serving to prevent wilted leaves and a watery salad.
How long does wheat salad with purslane keep in the fridge?
Wheat salad with purslane is best eaten within a day when stored covered in the refrigerator. The greens release moisture as they sit, especially after dressing; discard it if it develops an unusual smell or appearance.
What can you serve with wheat salad with purslane?
Wheat salad with purslane pairs well with grilled fish, chicken, or roasted vegetables. It can also accompany soup as part of a lighter meal; serve it with a protein-rich main if you want a more substantial plate.
Can you freeze wheat salad with purslane?
No, freezing the finished wheat salad with purslane is not a good choice. The purslane becomes limp and watery after thawing; freeze cooked wheat on its own if needed, then add fresh greens and dressing after it has thawed.
Wheat salad with purslane Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
Vitamin A
172.8µg · 19% DV
Vitamin C
15.12mg · 17% DV
B1
0.16mg · 13% DV
Minerals
Manganese
1.26mg · 55% DV
Selenium
16µg · 29% DV
Phosphorus
173mg · 25% DV
Copper
0.22mg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Wheat salad with purslane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat salad with purslane
To burn the 212 calories in 1 serving (medium) (180 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 Wheat salad with purslane?
Wheat salad with purslane brings cooked wheat kernels together with purslane, often with a simple dressing of olive oil and lemon and additions such as onion or fresh herbs. It fits the tradition of Turkish home cooking, where the ingredients can vary with the season and what is on hand.
The wheat stays pleasantly chewy, while purslane lends a fresh, slightly tangy note. In Turkey, it can be served as a side, a light lunch, or one of several dishes on a shared table; elsewhere, it works just as well alongside grilled vegetables or beans. This is a filling, fibre-rich plant-based salad, with purslane contributing vitamin C and a small amount of omega-3. For a lighter version, use a restrained drizzle of oil and brighten it with extra lemon and herbs.
How Nutritious Is Wheat salad with purslane?
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 Wheat salad with purslane 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 Wheat salad with purslane Contain Allergens?
Contains these allergens:
Which Diets Is Wheat salad with purslane Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wheat salad with purslane Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.89g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.