Purslane, with its fleshy oval leaves and slightly tangy flavor, can be found growing over much of the world, from Europe, India and Persia to the Americas and Australia. It thrives in poor soils and in some areas is even considered a weed. Purslane is often eaten raw in salads, particularly in Mediterranean dishes; it can also be cooked or added to soup. Try substituting it for spinach or watercress in recipes.
Vitamin Content
One cup of raw purslane contains 9 mg of vitamin C, or about 15 percent of the U.S. Recommended Daily Allowance (RDA). The plant is also a good source of vitamin A, providing about 11 percent of the U.S. RDA per cup.
Mineral Content
Purslane provides 28 mg of calcium per cup, or 3 percent of the recommended daily value. It also provides 0.9 mg of iron, or about 5 percent of the daily value. One cup of purslane also provides 7 percent of the recommended daily value of manganese and magnesium and 6 percent of potassium.
Other Nutrients
Researcher Artemis Simopolous claims that purslane "is the richest source of omega-3 fatty acids of any green leafy vegetable yet examined." Omega-3s have abundant health benefits, especially for the cardiovascular system. 100 grams of purslane contain 85 mg of fatty acids.
Fat and Cholesterol
Like all plant foods, purslane is cholesterol and fat free.
Calories, Sugar and Sodium
Purslane is quite low in calories, with only seven per cup. It's naturally low in sodium and contains almost no sugars.
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