Know what’s on your plate
Purslane
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 20 kcal —
- Protein 2 g 4%
- Carbohydrate 3.4 g 1%
- Fat 0.4 g 0%
- Saturated fat 0 g 0%
- Fibre 1.6 g 6%
- Sugars 0.2 g —
- Sodium 45 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 61 µg 7%
- Vitamin C 21 mg 23%
- Vitamin D 0 µg 0%
- Vitamin K 381 µg 318%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.11 mg 9%
- Niacin (B3) 0.48 mg 3%
- Pantothenic acid (B5) 0.04 mg 1%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 12 µg 3%
- Vitamin B12 0 µg 0%
- Choline 12.8 mg 2%
Minerals
- Calcium 65 mg 5%
- Iron 2 mg 11%
- Magnesium 68 mg 16%
- Phosphorus 44 mg 4%
- Potassium 494 mg 11%
- Zinc 0.17 mg 2%
- Copper 0.11 mg 13%
- Manganese 0.3 mg 13%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 20 | 2 g | 3.4 g | 0.4 g |
| 1 × cup | 43 g | 9 | 0.9 g | 1.5 g | 0.2 g |
| 1 × plant | 3 g | 1 | 0.1 g | 0.1 g | 0 g |
| 2 × cup | 86 g | 17 | 1.7 g | 2.9 g | 0.3 g |
| ½ × cup | 21.5 g | 4 | 0.4 g | 0.7 g | 0.1 g |
| 3 × cup | 129 g | 26 | 2.6 g | 4.4 g | 0.5 g |
| 4 × cup | 172 g | 34 | 3.5 g | 5.8 g | 0.6 g |
Questions about Purslane
Can you eat purslane raw?
Yes. Rinse it well, pick off any tough stems and add the crisp, slightly lemony leaves and tender stems to salads or sandwiches.
How do you cook purslane without it going soggy?
Add it right at the end: stir it into a hot pan for about 1–2 minutes, or fold it into soup just before serving. Its succulent leaves release water and soften quickly.
How should you store fresh purslane?
Keep it unwashed in the fridge, loosely wrapped in a damp paper towel inside a bag or container. Wash it just before use, as wet leaves become limp sooner.
What goes well with purslane?
Its bright, slightly tangy flavour works with tomatoes, cucumber, lemon, garlic and yoghurt. Try it in a salad, or make Turkish-style purslane with yoghurt and garlic.
What can you use instead of purslane?
For a salad, watercress gives a peppery bite, while baby spinach is a milder stand-in. Neither has purslane’s juicy, succulent stems.
How can you tell purslane from a similar-looking wild plant?
Purslane has smooth, fleshy leaves and stems, often reddish near the ground, and yellow flowers. Some lookalikes have milky sap; don’t eat a wild plant unless you can identify it with confidence.
Which nutrients stand out in purslane?
Purslane is high in vitamin K, with 381 µg per 100 g, and is a source of vitamin C, with 21 mg per 100 g.
Source: Canadian Nutrient File 2194 · per 100 g · carbohydrate per EU label, fibre excluded
