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Wild purslane Calories
Leafy green rich in omega-3 fats, vitamin C, and minerals
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of Wild purslane (43 g) has 9 calories. That works out to 20 calories per 100 g. It contains 1.5 g of carbs, 0.9 g of protein, 0.2 g of fat and 0.6 g of fiber. Its 5.2 mg of Vitamin E covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Wild purslane?
Wild purslane is a low-growing plant with fleshy leaves and tender, juicy stems. Its tangy greens are gathered and eaten in many regions, particularly around the Mediterranean and Middle East; it is also familiar in Mexican cooking. The leaves and young stems can be eaten raw or cooked.
Its mildly sour, crisp leaves work well in salads, while cooking softens them for soups, stews or a quick sauté. Serve it with tomatoes, lemon and olive oil, or stir it into yoghurt for a cooling side. Wild purslane is mostly water and provides fibre, omega-3 fats, vitamin C and minerals, with just 20 calories per 100 g. Wash it thoroughly to remove grit, and choose young stems for a more tender texture.
Wild purslane Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
1.5g
· 5% 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%
Wild purslane Vitamins & Minerals
Vitamins
Vitamin E
12.2mg · 81% DV
Vitamin A
396µg · 44% DV
Vitamin C
21mg · 23% DV
B2
0.11mg · 8% DV
Minerals
Magnesium
68mg · 16% DV
Potassium ⭐
494mg · 15% DV
Iron
2mg · 11% DV
Calcium
65mg · 7% DV
How Nutritious Is Wild 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.
Wild purslane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild purslane
To burn the 20 calories in 100 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.
Is Wild 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 Wild purslane Contain Allergens?
No known major allergens
Which Diets Is Wild 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
Wild purslane Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Wild purslane
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Frequently Asked Questions About Wild purslane
Is wild purslane safe to eat?
Yes, correctly identified wild purslane is edible. Do not eat plants you cannot confidently identify: spurge can look similar but has milky sap and is poisonous. Harvest only from clean areas away from roadsides, treated lawns, and other potential sources of contamination.
How can you tell wild purslane from poisonous spurge?
Wild purslane has fleshy leaves and stems, while a broken spurge stem releases milky white sap. Because misidentification can be dangerous, do not eat a plant based on one feature alone; confirm its identity with a reliable field guide or expert.
How do you use wild purslane in cooking?
Use wild purslane in salads, soups, stews, or quick sautés. Its juicy leaves become soft when cooked, so add them near the end of cooking if you want them to hold their shape. The mildly tangy taste pairs well with tomatoes and lemon.
Can you eat wild purslane raw?
Yes, wild purslane can be eaten raw once it has been positively identified and washed thoroughly. Pick tender leaves and stems for salads or sandwiches. Avoid plants gathered from polluted or sprayed areas, and discard any wilted or damaged portions.
How do you harvest wild purslane?
Harvest wild purslane only where foraging is permitted and the ground is free from pesticide, animal waste, and roadside pollution. Snip tender stems and leaves with clean scissors, leaving the plant rooted. Identify it carefully before picking, since lookalikes may not be edible.
What does wild purslane taste like?
Wild purslane tastes mildly tart and fresh, with juicy, crisp leaves and stems. Its texture softens quickly with heat, while the tang remains noticeable. Try a small amount in a salad first, then add it to soups or cooked dishes if you enjoy the flavor.
How should you store wild purslane?
Keep wild purslane unwashed in the refrigerator, wrapped loosely in a dry paper towel inside a bag or container. Excess moisture speeds wilting and spoilage, so wash it just before use. Remove yellow or slimy leaves when sorting the bunch.
Can you freeze wild purslane?
Yes, but freezing makes wild purslane limp, so it works better in cooked dishes than in salads afterward. Blanch the cleaned leaves and tender stems briefly, cool them promptly, drain well, and freeze in portions for soups or stews.
Is wild purslane the same as cultivated purslane?
They are the same edible species when both are common purslane, but wild plants grow without being planted while cultivated purslane is grown intentionally. Their leaf size and tenderness can vary with growing conditions; wild specimens also require careful identification and cleaning.
What are the health benefits of wild purslane?
Wild purslane is a leafy green that provides plant-based omega-3 fats, vitamin C, and minerals. It can add variety to meals, but it is not a treatment for any condition. Wash it well and include it as one part of a varied diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.