• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Healthy Eating

Purslane: The Unexpected (and Free) Nutritional Green

If you've never heard of the green plant purslane and how it relates to good nutrition, this article may be worth a read.

Written by Marc Halpern Last updated on Nov 22, 2021

Have you ever wondered why we go to the store to purchase lettuce? Looking around your yard, there are probably dozens of different plants growing. If some were edible, would they be that much different than lettuce or any other leafy plant we go to the store to purchase? The best tasting vegetable in my mind is called “free.”

Purslane as Food

Purslane, also called Portulaca oleracea, is a plant we consider a weed in the United States and it is found in most gardens. Believed to have come from a desert in North Africa, it has aggravated gardeners around the world because it can be rather invasive. It spreads out before it gets taller, so it can cover quite a bit of ground. I’m sure you have unknowingly seen it growing next to sidewalks or in gardens.

I’m not a fan of the term “superfood,” but compared to things like kale, quinoa, and acai berry, purslane deserves a mention. (I’m still not sure why kale is so popular. After all, as comedian Jim Gaffigan says, it tastes like bug spray.) Purslane, like every “new” diet idea, has actually been done before. People have been eating this plant for hundreds if not thousands of years in places like India, Turkey, and Greece.

A 100g serving of purslane boasts:

  • 300-400mg of omega 3s (as ALA, alpha linolenic acid)
  • 1.9mg of beta-carotene
  • 26.6mg of vitamin C
  • 14.8mg of glutathione

The omega 3 content puts purslane at the top of the list among veggies in the leafy green category. And glutathione is an important antioxidant, as is beta carotene. The beta carotene content in purslane is roughly equivalent to that of carrots, which are considered a primary source of the nutrient.

“Purslane, like every ‘new’ diet idea, has actually been done before. People have been eating this plant for hundreds if not thousands of years in places like India, Turkey, and Greece.”

Now, I’m not arguing one food over another. Purslane can be a great addition to a diet with an already large variety of vegetables. Environmentally speaking, it is much less damaging since it grows naturally in our backyards. It tastes similar to a peppery arugula, but has a bit thicker consistency as it carries a lot of water in the stems.

3 Ways to Enjoy Purslane

  1. Cut it into small pieces and use to top salads and coleslaw. The thicker, smoother texture is a nice complement to thinner greens.
  2. Sautee it with other veggies like broccoli, onion, and pepper and add it to an omelet in the morning.
  3. Use in stews and slow-cooker soups to thicken the broth. Purslane is high in pectin, which will help thicken liquid. It will also soften quite a bit and taste similar to sautéed spinach.

purslane, green, nutrition

Note: After you’ve picked your purslane, always soak it in cold water for five minutes and pat it dry before eating. Since it comes from patches outside, who knows who or what touched it.

Now Go Outside and Get Some Free Greens

And that’s it. There are no exotic ways to use this “weed.” It can go in just about any recipe that needs a touch of flavor or a thicker texture.

Note: Foraging can be a lot of fun, especially when it means getting free veggies out of your backyard. But before you get too adventurous, be sure to find a class or someone who knows what to look for as we all know that eating plants from your environment can be dangerous.

More on green nutrition:

  • Had Enough of Kale? Try These 5 Powerful Leafy Greens Instead
  • 2 Healthy Dressings That Won’t Ruin Your Vegetables
  • Tips and Tricks for Healthy Shopping on a Budget
  • New On Breaking Muscle Today

References:

1. “Common Purslane,” United States Botanic Garden. Accessed July 17, 2015.

2. Simopoulos, A P, H A Norman, J E Gillaspy, and J A Duke. “Common Purslane: A Source of Omega-3 Fatty Acids and Antioxidants,” Journal of the American College of Nutrition 11, no. 4 (1992): 374-82.

3. Zhou, Yan-Xi, Hai-Liang Xin, Khalid Rahman, Su-Juan Wang, Cheng Peng, and Hong Zhang. “Portulaca Oleracea L.: A Review of Phytochemistry and Pharmacological Effects,” BioMed Research International: 1-11.

Photos courtesy of Shutterstock.

About Marc Halpern

Marc Halpern: likes to lift heavy things because of what it enables him to do elsewhere in life, like skiing and hiking. He doesn’t eat egg whites and lettuce for breakfast, he eats real food.

As a Registered Dietitian and strength coach, Marc's philosophy is to keep it reasonable and feeling good.Marc has over fourteen years of experience. He started his journey when he lost seventy pounds in high school. It began a career that has gone from New York, to North Carolina, all the way to Utah.

In addition to working with clients, Marc spends a great deal of time in Dan John’s Lab (aka garage) constantly looking for better ways to do things. He combines evidence-based practice with experience and real-life application.

View All Articles

Related Posts

Chris Bumstead poses in a hallway with a cinematic-like shot in Spring 2022
Check Out Bodybuilder Chris Bumstead’s 5,000-Calorie Day of Eating Ahead of the 2022 Mr. Olympia
scotcheggs2
Protein Powerhouse: Gluten-Free Mexican Scotch Eggs
carrotcr
Mash for GAINZ: 4 Simple Recipes for Performance
110434119521750614896973407503735308582943o
CrossFitters: The 3 Letters You Need to Know in Supplements

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About