Purslane

Variants (2)

Nutrition · per ~85 g serving · ≈ ¾ cup chopped

Score · 69/100

Overview

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.

Health Benefits (5)

• Supports cardiovascular health through potassium-mediated blood pressure regulation

  strong
  High potassium content (494mg/100g) helps counterbalance sodium intake and supports vasodilation, reducing arterial stiffness and improving endothelial function
• Provides plant-based omega-3 fatty acids (ALA) for anti-inflammatory effects

  moderate
  Purslane contains 300-400mg ALA per 100g, which converts to EPA/DHA in the body and reduces inflammatory signaling pathways relevant to chronic disease
• Enhances iron status and oxygen-carrying capacity

  strong
  Purslane provides 1.99mg iron per 100g alongside 21mg vitamin C, which significantly increases non-heme iron absorption through pH reduction and chelation
• Supports metabolic health and glucose regulation

  emerging
  Polyphenols and betalains in purslane demonstrate antioxidant activity that may improve insulin sensitivity and reduce postprandial glucose spikes
• Provides magnesium for neurological and muscular function

  moderate
  At 68mg per 100g, purslane contributes meaningful magnesium intake supporting ATP production, muscle relaxation, and nervous system regulation

Food Pairings

• ·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

Practical Tips

• ·Select tender purslane stems and young leaves (avoid older, woodier stems) for superior texture and concentrated nutrient density; the succulent stems are edible and highly nutritious
• ·Store purslane in a damp paper towel inside a plastic bag in the refrigerator for up to 5 days; it wilts quickly, so use within 2-3 days for optimal quality
• ·Consume raw in salads or lightly blanched (30-45 seconds) to preserve heat-sensitive vitamin C and maximize enzymatic activity of polyphenols
• ·Grow purslane at home as an edible succulent—it thrives with minimal water and sunlight, providing continuous harvest of ultra-fresh greens throughout warmer months
• ·Include 1 cup fresh purslane (about 30-50g) daily to obtain meaningful omega-3, potassium, and iron contributions without significant caloric burden

Optimal Timing

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.

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.

Concerns

• · High oxalates