Purslane, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 21 MG | 23% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 12 UG | 3% | |
| Choline, total | 12.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 65 MG | 5% | |
| Iron, Fe | 2.0 MG | 11% | |
| Magnesium, Mg | 68 MG | 16% | |
| Phosphorus, P | 44 MG | 4% | |
| Potassium, K | 494 MG | 11% | |
| Sodium, Na | 45 MG | 2% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (20 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of Vitamin C, total ascorbic acid (23% DV).
About Purslane, raw
This leafy green vegetable, often considered a weed in many parts of the world, is actually a nutritional powerhouse packed with omega-3 fatty acids, particularly alpha-linolenic acid (ALA). It contains more omega-3s than any other leafy vegetable, making it a valuable addition to plant-based diets. Rich in vitamins A, C, and E, as well as minerals like magnesium, calcium, and potassium, it also provides a good source of antioxidants that help protect cells from oxidative stress. The presence of melatonin and glutathione further enhances its status as a functional food that may support overall health and potentially aid in sleep regulation.
Commonly used in Mediterranean, Middle Eastern, and Mexican cuisines, this versatile green can be eaten raw in salads, blended into smoothies, or lightly sautéed as a side dish. Its slightly tangy, lemony flavor pairs well with other greens, and its succulent texture holds up well in soups and stews. In some cultures, it's pickled or used as a thickener in dishes like the Turkish yogurt soup "yoğurt çorbası." For those looking to diversify their nutrient intake, incorporating this underappreciated plant into meals can be an easy and delicious way to boost essential fatty acids and micronutrients without adding significant calories.
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