Purslane Microgreens Nutrition Facts And Health Benefits

Microgreens of Portulaca oleracea (commonly called purslane) are more than just an interesting salad topping — they’re a nutrient-rich little green that packs surprising health benefits. Whether grown indoors as microgreens or harvested from the garden, purslane offers unique advantages in taste and nutrition. Let’s explore exactly what microgreens of purslane bring to your plate and your health.

🌱 What Makes Purslane Microgreens So Nutrient Dense

Microgreens tend to concentrate nutrients compared to mature plants — and purslane microgreens are no exception. According to multiple university- and extension-level studies:

• Purslane is “a nutritional powerhouse… unusually high in omega-3 fatty acids … and contains significant amounts of vitamins A and C, as well as calcium, iron, magnesium and potassium.” Wisconsin Horticulture

• An extension fact sheet from UF/IFAS describes purslane as “the reigning champion of vitamins A and E among vegetables … can be used as a vegetable source of omega-3 fatty acids.” Ask IFAS - Powered by EDIS

• A scientific review reports that purslane leaves contain vitamin A (1320 IU / 100 g), vitamin C, and the plant-based omega-3 fatty acid ALA in high amounts. PMC

In short: purslane microgreens offer a rare combo of leafy-green vitamins, plant-based omega-3s, and minerals—all in a low-calorie form.

🧮 Key Nutritional Highlights

Here are some of the standout nutritional values and health-promoting compounds you’ll find in purslane microgreens (and young leaves):

• Omega-3 fatty acids: Though most greens don’t provide them, purslane delivers plant-based ALA and even trace EPA (usually found in fish). Healthline+1

• Vitamins A & E: The UF/IFAS fact sheet states 100 g raw purslane supplies around 396 µg vitamin A (~81% of daily value) and high levels of vitamin E. Ask IFAS - Powered by EDIS

• Minerals: Potassium, magnesium, calcium, iron, and manganese are present in meaningful amounts. Healthline

• Low calories/carbs: One review noted that 100 g contained just ~16 calories, making it extremely nutrient-dense. Healthline

🩺 Health Benefits Backed by Research

Here’s how these nutrients translate into health-relevant benefits:

Heart & Cardiovascular Health

• The presence of omega-3 fatty acids in purslane (unusual for a leafy green) supports heart health, anti-inflammatory effects, and possibly improved lipid profiles. Healthline+1

• High potassium and magnesium content help regulate blood pressure and support overall vascular health. Healthline

Eye & Skin Health

• Vitamin A (and its precursor beta-carotene) plays a key role in vision and skin health. Purslane’s high A values make it a strong contender among green vegetables. Ask IFAS - Powered by EDIS

• Vitamin E and other antioxidants protect cell membranes and may reduce oxidative damage in skin and eyes. PMC

Antioxidant/Anti-inflammatory Effects

• Purslane contains antioxidants such as vitamins C & E, betalains, and other phytochemicals that help combat oxidative stress and inflammation. Healthline

• Early research suggests potential liver-protective, blood-sugar-modulating, and anti-tumor effects, though more study is needed. PMC

⚠️ Things to Note & Use With Care

As with any nutrient-rich food, there are some things to consider:

• Oxalates: Purslane contains oxalic acid (oxalates), which can interfere with mineral absorption and pose risks for people prone to kidney stones. Healthline

• Source & contamination: Since purslane accumulates minerals from soil, if it’s grown in contaminated soil (heavy metals, etc.), it can also accumulate undesirable substances. Extension resources note that soil quality matters. Extension | University of Nevada, Reno

• Moderation: While nutrient-dense, microgreen portions are small. Use as part of a varied diet rather than assuming large amounts will provide all nutrients.

• Pregnancy & special conditions: Some sources suggest caution for pregnant or breastfeeding individuals until more data is available. WebMD

🥦 How to Incorporate Purslane Microgreens

• Raw in salads: Add handfuls of purslane microgreens to mixed greens for an omega-3 boost.

• Smoothie or garnish: Use them as a fresh garnish on soups or roasted vegetables.

• Cook lightly: While microgreens are typically eaten raw, young purslane leaves can also be lightly sautéed—retaining nutrients and softening the texture.

• Pair smart: Combine with foods rich in vitamin D (for calcium absorption) or healthy fats (to better absorb fat-soluble vitamins A & E).

🧭 Summary

If you’re looking for a microgreen that stands out nutritionally, purslane is a top contender. With high omega-3 levels, abundant vitamins A & E, and mineral-rich profiles—all in a low-calorie form—it offers more than your average leafy green. While not a magic bullet, it’s a valuable addition to a nutrient-diverse diet. Just ensure you source it from safe soil, wash thoroughly, and enjoy it as part of a varied greens lineup.

📚 Citations & Sources

1. University of Wisconsin — “Common Purslane, Portulaca oleracea.” Wisconsin Horticulture

2. IFAS Extension, University of Florida — “Purslane: The Reigning Champion of Vitamins A and E…” Ask IFAS - Powered by EDIS

3. Uddin MK, et al. “Purslane Weed (Portulaca oleracea): A Prospective Plant Source of Nutrition, Omega-3 Fatty Acid, and Antioxidant Attributes.” PMC. PMC

4. Healthline — “Purslane – A Tasty ‘Weed’ That is Loaded With Nutrients.” Healthline

5. University of Nevada Extension — “The Good Weed Series: Purslane (Portulaca oleracea).” Extension | University of Nevada, Reno

6. WebMD — “Purslane: Health Benefits, Nutrients, Recipes etc.” WebMD

7. URMC Health Encyclopedia — “Purslane, cooked, boiled, drained, without salt…” urmc.rochester.edu