Purslane (Raw) – Nutritional Information
Purslane is a leafy green plant often found in gardens, and it is known for its mild flavor and tender texture. It is not only delicious but also packed with an impressive array of nutrients, making it a healthy addition to various dishes. Whether you’re incorporating it into salads, smoothies, or stir-fries, this vibrant plant is a great way to enhance your meals with its nutritional benefits. Below is the detailed nutritional profile for 100 grams of raw purslane.
Nutritional Table for Raw Purslane
| Nutrient | Amount (per 100g) |
|---|---|
| Energy | 20.0 kcal |
| Protein | 2.03 g |
| Total Fat | 0.36 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 3.39 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 65.0 mg |
| Iron | 1.99 mg |
| Magnesium | 68.0 mg |
| Phosphorus | 44.0 mg |
| Potassium | 494.0 mg |
| Sodium | 45.0 mg |
| Zinc | 0.17 mg |
| Copper | 0.113 mcg |
| Manganese | 0.303 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 21.0 mg |
| Thiamin (Vitamin B1) | 0.047 mg |
| Riboflavin (Vitamin B2) | 0.112 mg |
| Niacin (Vitamin B3) | 0.48 mg |
| Vitamin B6 | 0.073 mg |
| Folate (Vitamin B9) | 12.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Purslane
Purslane is an excellent source of essential nutrients, particularly beneficial for supporting heart health and boosting your immune system. Here are some key health benefits:
- Rich in Omega-3 Fatty Acids: Purslane is one of the few plant-based sources of omega-3 fatty acids, which are crucial for reducing inflammation and supporting cardiovascular health.
- Packed with Antioxidants: The plant contains several antioxidants, including Vitamin C, Vitamin E, and beta-carotene, which help neutralize harmful free radicals in the body.
- Supports Bone Health: With a decent amount of calcium and magnesium, purslane plays a role in maintaining strong and healthy bones.
- High in Potassium: The plant’s high potassium content helps regulate blood pressure and promotes proper muscle and nerve function.
- A Source of Folate: Folate is essential for DNA synthesis and cell growth, which is particularly important during pregnancy.
Allergen Information
Purslane is not commonly associated with major allergens. However, individuals with sensitivities to certain plants, particularly those in the Portulacaceae family (to which purslane belongs), may experience reactions. As always, if you have any plant-related allergies or are unsure, consult a healthcare professional before consuming it.
Dietary Preferences
Purslane is highly versatile and fits into many dietary preferences, including:
- Vegan and Vegetarian: It’s a plant-based, nutrient-rich food that aligns perfectly with vegan and vegetarian diets.
- Gluten-Free: Purslane is naturally gluten-free, making it a safe option for those with gluten intolerance or celiac disease.
- Low-Carb and Keto-Friendly: Due to its low carbohydrate content, purslane is suitable for low-carb and keto diets.
- Paleo: Purslane’s natural, unprocessed form makes it a great addition to a paleo lifestyle.
- Low-Calorie: With only 20 kcal per 100 grams, purslane is an excellent option for those looking to maintain or lose weight without sacrificing nutrition.
How to Incorporate Purslane into Your Meals
Purslane is a versatile ingredient that can be used in a variety of dishes. Its succulent leaves can be eaten raw in salads, or lightly sautéed to add a unique flavor to cooked dishes. Here are a few simple ideas to get you started:
- In Salads: Toss fresh purslane leaves into salads for a peppery crunch. It pairs well with mixed greens, tomatoes, cucumbers, and a light vinaigrette.
- Smoothies: Add a handful of fresh purslane to your morning smoothie for a nutrient-packed boost.
- Sautéed Dishes: Lightly sauté purslane with garlic and olive oil as a side dish, or add it to your stir-fry for a refreshing change.
- Sandwiches and Wraps: Use fresh purslane in sandwiches or wraps as a leafy green alternative to lettuce.
- Pesto: Blend purslane with nuts, garlic, Parmesan, and olive oil to create a unique, flavorful pesto.
Conclusion
Purslane is a highly nutritious, low-calorie green that can enhance the flavor and nutrient density of any dish. Whether you’re looking to add more antioxidants to your diet or simply explore new ingredients, purslane offers a delightful way to boost your meals with minimal effort. Its versatility, coupled with its impressive nutritional profile, makes it an excellent addition to any kitchen, particularly for those interested in healthy, plant-based eating.
