Food guide

Purslane

A succulent wild salad green unusually rich in plant omega-3 (ALA) for a leafy vegetable.

VegetablesPlant-Based

Purslane, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of purslane, raw for fair comparison. Typical serving: 100 g raw — 20 kcal per 100 g serving.

Nutrition information for Purslane
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	20 kcal	20 kcal	100 kcal
Protein	2 g	2 g	10 g
Carbohydrate	3.4 g	3.4 g	17 g
Fat	0.4 g	0.4 g	2 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of purslane, with a typical serving and FDA Daily Value for adults.

Micronutrients for Purslane
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	396 µg	396 µg	44%
Vitamin C	21 mg	21 mg	23%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.047 mg	0.047 mg	4%
Riboflavin	0.11 mg	0.11 mg	8%
Niacin	0.48 mg	0.48 mg	3%
Vitamin B6	0.073 mg	0.073 mg	4%
Folate	12 µg	12 µg	3%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.036 mg	0.036 mg	<1%
Choline	12.8 mg	12.8 mg	2%
Minerals
Calcium	65 mg	65 mg	5%
Iron	2 mg	2 mg	11%
Magnesium	68 mg	68 mg	16%
Phosphorus	44 mg	44 mg	4%
Potassium	494 mg	494 mg	11%
Sodium	45 mg	45 mg	2%
Zinc	0.17 mg	0.17 mg	2%
Selenium	0.9 µg	0.9 µg	2%
Copper	0.11 mg	0.11 mg	12%
Manganese	0.3 mg	0.3 mg	13%

Source: USDA FoodData Central — Purslane, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat purslane?

Micronutrients for relatively few calories when portions stay reasonable.
A succulent wild salad green unusually rich in plant omega-3 (ALA) for a leafy vegetable.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Lemon, Yogurt, Tomato.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.