scored 70/100
Purslane is a succulent leafy green with exceptional micronutrient density and the highest plant-based source of omega-3 fatty acids (ALA). At just 20 calories per 100g, it delivers potassium, magnesium, iron, and vitamin C with minimal carbohydrates.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 70.
Less a 3.0 anti-nutrient penalty (high oxalates, moderate sodium).
Purslane (Portulaca oleracea) is a traditional Mediterranean and Asian green that has been cultivated for thousands of years as both food and medicine. Despite its humble appearance and availability as a common garden weed, purslane stands out nutritionally for containing 300-400mg of alpha-linolenic acid (ALA) per 100g—rivaling flaxseeds on a per-gram basis. This makes it a rare plant-based source of omega-3 fatty acids without the need for seeds or supplements. Beyond ALA, purslane delivers exceptional levels of potassium (494mg/100g), which supports cardiovascular regulation and electrolyte balance. The green also contains significant iron and vitamin C together, maximizing iron bioavailability through natural synergy. Purslane's stems and leaves contain betalains and other polyphenols with antioxidant properties. The high water content (92%) combined with minimal calories makes purslane ideal for weight management while supporting micronutrient status. Emerging research suggests purslane's omega-3 content and polyphenols may benefit glucose metabolism and inflammation markers, making it particularly relevant for longevity-focused nutrition strategies focused on metabolic health.
High potassium content (494mg/100g) helps counterbalance sodium intake and supports vasodilation, reducing arterial stiffness and improving endothelial function
Purslane contains 300-400mg ALA per 100g, which converts to EPA/DHA in the body and reduces inflammatory signaling pathways relevant to chronic disease
Purslane provides 1.99mg iron per 100g alongside 21mg vitamin C, which significantly increases non-heme iron absorption through pH reduction and chelation
Polyphenols and betalains in purslane demonstrate antioxidant activity that may improve insulin sensitivity and reduce postprandial glucose spikes
At 68mg per 100g, purslane contributes meaningful magnesium intake supporting ATP production, muscle relaxation, and nervous system regulation
Purslane is nutrient-dense and calorie-sparse with no stimulating compounds, making it suitable for any meal. Iron absorption benefits from consumption with vitamin C throughout the day. Including it at midday or with lunch optimizes iron absorption when stomach acid is naturally elevated.
Fasting-compatible
Purslane is compatible with intermittent fasting due to negligible calories. Its oxalate content (moderate) is not concerning for most populations but individuals with kidney stones or hyperoxaluria should monitor intake.
Per 100 g of the default form. Bars show how much higher or lower purslane is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Purslane is classified as a vegetable. Purslane is a succulent leafy green with exceptional micronutrient density and the highest plant-based source of omega-3 fatty acids (ALA).
Purslane scores 70/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Magnesium, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, purslane is highest in Vitamin C (~20% DV), Magnesium (~14% DV), Copper (~11% DV), Manganese (~11% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.9 g of net carbs (2.9 g total minus 0 g fiber).
Best any time of day. Purslane is nutrient-dense and calorie-sparse with no stimulating compounds, making it suitable for any meal. Iron absorption benefits from consumption with vitamin C throughout the day. Including it at midday or with lunch optimizes iron absorption when stomach acid is naturally elevated.
A typical serving is around 85 g (~17 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating purslane alongside several other vegetable sources.
Purslane pairs nicely with: Pair with citrus (lemon, lime, orange) because vitamin C further enhances non-heme iron absorption and creates a bright flavor profile that complements purslane's mild, slightly tangy taste; Combine with fatty fish (salmon, mackerel) or plant oils (olive, flax) because purslane's ALA omega-3s work synergistically with EPA/DHA to optimize anti-inflammatory signaling; Mix with tomatoes and onions because tomatoes' lycopene and purslane's polyphenols create complementary antioxidant effects, and both are traditional Mediterranean pairings; Pair with legumes (lentils, chickpeas) because purslane's vitamin C enhances iron absorption from plant-based proteins, creating a complete amino acid and micronutrient profile.
High oxalates; Moderate sodium.
Encyclopedia entries that supply the same signature nutrients purslane contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients purslanecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.