Purslane, scientifically known as Portulaca oleracea, often gets dismissed as a weed. You might also hear it called pigweed, little hogweed, or fatweed. But here’s the surprising truth: in many parts of the world, especially across Asia and the Mediterranean, purslane is a treasured leafy green. Easy to grow and bursting with essential vitamins and minerals, this humble plant has been valued in traditional medicine for centuries. In fact, in Chinese medicine, it’s famously nicknamed “the vegetable for long life.”
What Makes Purslane So Special?
This juicy, fleshy plant is loaded with nutrients. It’s rich in vitamins A, C, and E, plus minerals like calcium, magnesium, potassium, manganese, and iron. You’ll also find smaller amounts of folate, copper, phosphorus, and B vitamins like B1, B2, and B3. Since purslane is about 93% water, it’s low in calories but extremely nutrient-dense. That means you can add it to meals for extra nutrition without worrying about extra calories.
A Surprising Source of Omega-3s
When people talk about omega-3 fatty acids, fish like salmon usually come to mind. But purslane is a rare plant-based source of these essential fats. While it doesn’t contain a lot of overall fat, most of the fat it does have comes in the form of omega-3s. Even more impressive, purslane contains both ALA and EPA. ALA is commonly found in plants, but purslane has up to 7 times more than spinach. EPA, usually only found in fish or algae, is incredibly rare in land plants—making purslane stand out even more.
Packed With Antioxidants
Purslane’s nutrient profile makes it a natural protector against cell damage. Vitamin C (ascorbic acid) helps support skin, muscles, and bones. Vitamin A, with its beta-carotene, is great for vision. Vitamin E, particularly in the form of alpha-tocopherol, protects the body’s cells. On top of that, purslane contains additional antioxidants like glutathione, betalains, and even melatonin, which not only guards your cells but also helps regulate sleep.
A Boost of Potassium, Calcium, and Magnesium
Beyond antioxidants, purslane is a good source of key minerals. Potassium helps regulate blood pressure, protecting your heart. Calcium is essential for strong bones, proper digestion, and kidney function. Magnesium is another powerhouse, supporting healthy blood sugar, nerve function, and muscle strength. Studies even suggest that a diet rich in magnesium may reduce risks of migraines and high blood pressure.
A Word of Caution
Even though purslane is nutrient-rich, it also contains oxalates. These naturally occurring compounds can bind with minerals like calcium and iron, reducing absorption and potentially contributing to kidney stone formation in some people. If you’ve had kidney stones or conditions that increase your risk, it’s best to check with a doctor before eating purslane regularly.
How to Eat Purslane
Purslane can be enjoyed raw or cooked, just like spinach. It has a slightly tangy, lemony flavor, making it a great addition to salads and sandwiches. You can blend it into pesto, toss it into stir-fries, mix it into soups, or bake it into quiche. Its versatility makes it easy to slip into your meals for a nutritious boost.
Growing Purslane at Home
If you’ve ever noticed a succulent-like green sprouting in your garden or even between sidewalk cracks, chances are you’ve seen purslane. It thrives in warm climates, tolerates dry soil, and doesn’t require much water. It’s a favorite among gardeners looking for a hardy, low-maintenance plant. For the best growth, plant it in well-draining soil with 6–8 hours of sunlight daily. Just keep in mind that purslane is an annual—it won’t survive frost, so enjoy it fresh during the warmer months.
