Purslane is a succulent, mildly tart leafy vegetable eaten raw or cooked in cuisines from Mexico to the Mediterranean to South Asia, and the richest land-plant source of alpha-linolenic acid omega-3 fatty acids.
History & Origins
Archaeobotanical evidence places Portulaca oleracea in cultivated use in the Near East and Egypt by the Bronze Age, and the ancient Greeks and Romans described it both as a potherb and as a folk remedy for inflammation and dysentery (Pliny, Nat. Hist. XX). Following Columbian exchange and colonial-era trade, purslane naturalised through the Americas, where it became a cornerstone of Mexican verdolagas cookery, while remaining a wild-gathered and cultivated green across India, China, Iran, and the Levant.
Nutrition Facts
Per 100 g, edible portion (estimated)
- 20 kcalCalories
- 2.0 gProtein
- 0.4 gFat
- 3.4 gCarbs
- 0.9 gFiber
- traceSugars
- 494 mgPotassium
- 21 mgVitamin C
- 397 mcgVitamin A
Culinary Uses
- Added raw to Greek horiatiki, Turkish, and Lebanese salads for a lemony crunch
- Stir-fried with garlic, onions, and pork or tomatillos as Mexican verdolagas
- Simmered in Indian sabzis, dals, and paratha fillings alongside amaranth and fenugreek
- Quickly blanched and dressed with sesame oil and soy sauce in Korean and Cantonese home cooking
- Pickled in vinegar with garlic and chilli as a table condiment
Known Benefits
- Highest plant-based concentration of omega-3 alpha-linolenic acid (~300–400 mg per 100 g)
- Excellent source of provitamin A and dietary vitamin C
- Provides magnesium, potassium, and iron in meaningful amounts
- Contains mucilaginous compounds that traditional medicine uses to soothe gastric irritation
Hidden Benefits
- Naturally synthesises melatonin, with concentrations comparable to some medicinal herbs
- Rich in yellow betaxanthin and reddish betacyanin betalain pigments that survive light cooking
- Provides glutathione and vitamin E isoforms, supporting endogenous antioxidant pools
- Low glycemic impact despite a slight sweetness from malic and oxalic acids
Cautions & Considerations
- Notable oxalic acid content (0.5–1.3 g per 100 g dry wt) warrants caution for those with calcium-oxalate kidney stones
- May concentrate soil nitrates and heavy metals; gather only from uncontaminated ground
- Diuretic effect combined with high potassium can interact with lithium, ACE inhibitors, and digoxin
- Slippery, succulent stems may harbour Cyclospora and similar pathogens if eaten unwashed raw
