A surprising source of nutrients, magnesium, and gut health benefits.
I’m willing to bet you’ve seen this superfood before and never gave it a second glance. You probably stepped over it… literally. It grows in the cracks of sidewalks, and you might have thought, “Huh, weed.” But nope! It’s purslane, and it’s packed with nutrients offering health benefits that might surprise you.
Technically, purslane is a succulent, which makes sense because it thrives in hot, dry places where almost nothing else wants to grow. That also makes it the perfect plant for those of us who can’t remember to water anything, which, let’s be honest, is a lot of us. If you’ve ever dreamed of having a garden but don’t have a green thumb, a purslane might be your perfect low-maintenance option.
It’s sometimes called pigweed, fatweed, or pusley. And yes, you can eat it raw or cooked, just like spinach. Before we get into how to eat it, though, let’s talk about why you might want to.
When we think of a superfood, we’re looking for something high in nutrients and low in calories. Purslane checks every box. In about two cups (roughly 100 grams), you’re looking at just 20 calories, 2 grams of protein, less than half a gram of fat, and around 3.4 grams of carbs with under a gram of fiber. It’s also 93% water, so it’s hydrating, too. This little plant packs a nutritional punch in a very small package.
The real power of purslane is in its nutrients. It’s rich in vitamin C for tissue repair and immune support, vitamin A for eye health, vitamin E for your cells, and even glutathione, your body’s master antioxidant. It also has betaine, another antioxidant that might help protect LDL cholesterol (aka “bad” cholesterol) from oxidizing. If you’ve listened to my heart health episodes over on my podcast, Salad With a Side of Fries, like It Takes Heart! or Matters of the Heart…And Metabolism (feat. Dr. Philip Ovadia), you know that oxidized LDL is the real concern, not LDL itself.
Now let’s look at the minerals. Purslane is full of magnesium, a nutrient that supports more than 300 enzymatic reactions in the body, plus potassium, calcium, iron, and more. These are big for heart health, blood sugar balance, muscle and bone health, and even helping with headaches. Magnesium alone can support everything from sleep to mood to energy levels, and most people aren’t getting enough of it.
One of the coolest things about purslane is its omega-3 content. Yep, you heard me right. A plant with omega-3s! Purslane contains ALA and even a little EPA, which is usually only found in animal products or algae. Compared to spinach, purslane has five to seven times more ALA.. Omega-3s are essential fatty acids, which means our bodies can’t make them, we have to get them through food or supplements.
So what does the research say? Some studies are starting to show real promise. One study gave obese teenagers 500 mg of powdered purslane seeds twice a day for a month and compared them to a placebo group. The group taking purslane had lower LDL cholesterol and triglycerides. Another study found that purslane’s vitamin A could be especially beneficial for people with Crohn’s disease and ulcerative colitis, since many individuals with those conditions are deficient in vitamin A.
Other research suggests purslane might help reduce fasting blood sugar and support liver health, bone strength, and even gut health. And for those of us who menstruate, a small, double-blind, placebo-controlled clinical trial found that women who ate purslane seeds at certain points in their cycle had shorter periods and lost less blood.
Now, as much as I love purslane, nothing is perfect. It contains oxalates, which in some people can contribute to kidney stones or interfere with mineral absorption. But don’t panic! You can easily manage this. Purslane grown in full sun has fewer oxalates than purslane grown in the shade. You can also pair it with yogurt, which may help reduce oxalate levels, think tzatziki-style dips and spreads. Cooking or pickling purslane also helps lower its soluble oxalate content.
If you’re ready to give it a try, look for a mature plant with red stems and small, fleshy green leaves at your local market. The taste is like watercress, slightly sour, maybe a little salty. Some compare it to spinach, and that’s your best guide. Anything you’d do with spinach, you can do with purslane. Eat it raw in salads or on sandwiches, sauté it as a side dish, toss it into soups or smoothies, or blend it into pesto or chimichurri. It pairs beautifully with lentils, fish, and even pork.
If you’ve been looking to shake things up in your kitchen, this is your sign. Purslane is more than just a weed in the cracks of the sidewalk. It’s a superfood filled with nutrients, magnesium, and gut health benefits hiding in plain sight. Try it out, eat something green, and let your next favorite ingredient come from the most unexpected place right under your feet.