The purslane plant is that succulent weed pushing up through sidewalk cracks and vegetable beds every summer — and gram for gram, its leaves carry more alpha-linolenic acid, the plant form of omega-3, than any other leafy green that has been measured against it [Uddin et al., Scientific World Journal, 2014]. It is also one of the highest-oxalate vegetables you can put on a plate, which is the part most articles skip.
Both things are true at once, and the second one decides whether purslane belongs in your diet daily, occasionally, or not at all. Here is what the research actually supports, how to prepare it so you keep the nutrition without the full oxalate load, and who should be cautious.
What The Purslane Plant Actually Is
Purslane is Portulaca oleracea L., an annual succulent in the Portulacaceae family. It grows low and sprawling, usually under a foot tall, with smooth reddish cylindrical stems two to three millimetres across, fleshy oblong leaves that are broad at the tip and taper at the base, and small flowers with five bright yellow petals [Cosmetic Ingredient Review, 2022].
It grows in unshaded, disturbed ground almost everywhere in the world — gardens, crop fields, roadsides, pavement seams — and tolerates drought, salt and poor soil unusually well [Cosmetic Ingredient Review, 2022]. Depending on where you are, you may hear it called common purslane, pursley, pigweed, verdolaga, pourpier, or ma-chi-xian.
| Purslane at a glance | Detail |
| Scientific name | Portulaca oleracea L. |
| Family | Portulacaceae |
| Common names | Common purslane, pursley, pigweed, ma-chi-xian |
| French / Spanish | Pourpier / Verdolaga |
| Where it grows | Unshaded, disturbed ground worldwide — gardens, crop fields, roadsides, pavement cracks |
| Parts eaten | Leaves and tender stems (flowers and buds are edible too) |
| Taste and texture | Mild, faintly lemony, crisp and juicy — closer to a succulent than a lettuce |
Source: [Cosmetic Ingredient Review, 2022]
A word on foraging
Only eat purslane you can identify with confidence, from ground whose history you know. Roadsides, treated lawns and sprayed field margins carry herbicide, pesticide and heavy-metal exposure that has nothing to do with the plant itself. Purslane also accumulates nitrate: nitrate and nitrite poisoning has been documented in sheep and goats that grazed on it heavily [Cosmetic Ingredient Review, 2022]. If you want the nutrition without the guesswork, farmers markets and Middle Eastern and Latin American grocers sell it in season. (If nitrate in vegetables is a topic you are following for other reasons, our guide to nitrate-rich vegetables and nitric oxide covers where that pathway helps and where it does not.)
What Is Actually in Purslane
Purslane is roughly 93% water, so the calorie count is negligible and the mineral density is high for the weight. Here is the profile per 100 grams raw — about two generous cups loosely packed.
| Nutrient (per 100 g raw) | Amount | Notes |
| Energy | 16 kcal | Essentially a free food by volume |
| Protein | 1.3 g | Typical for a leafy green |
| Carbohydrate | 3.4 g | |
| Total fat | 0.1 g | But unusually omega-3-rich for what is there |
| Vitamin A | 1,320 IU | Highest of any green leafy vegetable in this dataset |
| Vitamin C | 21 mg | Comparable to spinach |
| Potassium | 494 mg | The most abundant electrolyte in the plant |
| Magnesium | 68 mg | About 17% of the reference daily value |
| Calcium | 65 mg | Partly bound to oxalate — see below |
| Iron | 1.99 mg | Also partly oxalate-bound |
| Phosphorus | 44 mg |
USDA figures as compiled in [Uddin et al., Scientific World Journal, 2014].
Two things stand out. The first is the fat profile. The second is the antioxidant vitamins: in a side-by-side comparison with spinach, purslane leaves contained substantially more alpha-tocopherol (vitamin E) and slightly more ascorbic acid, with spinach ahead only on beta-carotene [Uddin et al., Scientific World Journal, 2014]. If you are building meals around foods highest in vitamin C, purslane is a respectable but not headline contributor — 21 mg per 100 g is solid, not spectacular.
Purslane and Omega-3: What the Number Really Means
This is purslane’s genuine claim to fame, and it holds up. One 100-gram serving of fresh leaves contains roughly 300 to 400 mg of alpha-linolenic acid (ALA) [Uddin et al., Scientific World Journal, 2014]. In a controlled comparison, purslane leaves contained about seven times as much ALA as spinach leaves by fresh weight [Uddin et al., Scientific World Journal, 2014].
For context, the Adequate Intake for ALA in the United States is 1.6 g/day for adult men and 1.1 g/day for adult women [NIH Office of Dietary Supplements, 2026]. So a substantial serving of purslane covers somewhere between a fifth and a third of the day’s ALA. That is a real contribution from a plant most people throw in the compost.
Here is the limit, and it matters. ALA is not EPA or DHA — the long-chain omega-3s that most heart and brain research is built on. Your liver can convert ALA into EPA and then DHA, but the conversion is very limited, with reported rates under 15% [NIH Office of Dietary Supplements, 2026]. Purslane is a good green with an unusually good fat profile. It is not a substitute for oily fish or an algal-oil supplement. Our guide to what essential fatty acids actually do in the body walks through where that distinction changes what you should eat.
What the Human Research Shows — and Where It Stops
Cholesterol, triglycerides and inflammation: limited but real
A 2023 systematic review and dose-response meta-analysis pooled 14 effect sizes from 13 randomised controlled trials of purslane supplementation. Compared with control, purslane was associated with lower triglycerides (about 17 mg/dL), lower total cholesterol (about 10 mg/dL), lower C-reactive protein (a general inflammation marker), and higher HDL cholesterol. LDL cholesterol did not change significantly. The authors suggested that intakes up to roughly 30 g/day appear safe [Jafari et al., Food Science & Nutrition, 2023].
Take that seriously, but not too seriously. The underlying trials were small, ran for short periods, used very different preparations — seed powder, whole plant, concentrated extract — and were clustered geographically. Earlier trials had contradicted each other, which is precisely why the review was done. This is promising, low-certainty evidence about a food that appears to nudge lipid and inflammation markers, not a demonstration that purslane treats heart disease.
Blood sugar: animal signal, human question mark
Mice given 200 to 400 mg/kg per day of a concentrated ethanolic purslane extract for 14 days showed significantly increased hypoglycaemic (glucose-lowering) activity, with no mortality and normal liver histology [Cosmetic Ingredient Review, 2022]. That is a high dose of an extract in a rodent, not a salad in a human. Its main practical relevance is as an interaction question if you already take diabetes medication — see the safety section.
Traditional uses: history, not evidence
Purslane has a long documented run in traditional medicine. The World Health Organization lists it as a medicinal plant with antibacterial, anti-inflammatory and anthelmintic properties, and records poultices of fresh leaves used for mastitis, boils and impetigo. Chinese traditional medicine used it for dysentery with bloody stools and as a topical emollient; Native American traditions for gout, headache and fever; African traditions for cough, dysuria and skin conditions [Cosmetic Ingredient Review, 2022].
These are well-recorded traditions and they explain why the plant kept its place in so many kitchens. They are not clinical evidence that purslane treats any of those conditions, and none of them should replace treatment for an infection.
The Oxalate Problem, Stated Plainly
Purslane sits alongside spinach, rhubarb, beet greens and Swiss chard in the high-oxalate tier of vegetables. Published figures vary widely, and the honest answer is that the range itself is the finding.
- One review reports 671 to 869 mg of oxalate per 100 g of fresh purslane leaves [Uddin et al., Scientific World Journal, 2014].
- A 2022 safety assessment puts oxalate at about 1.3% of the plant overall, with the highest concentration in leaves at roughly 2,300 mg per 100 g fresh weight [Cosmetic Ingredient Review, 2022].
- A 2025 analysis of Bulgarian populations found total oxalate in fresh samples varying almost twofold between harvests within a single growing season [Zherkova et al., Plants, 2025].
Oxalate content depends on cultivar, growth stage, harvest month, light exposure, soil and which part of the plant you eat — leaves consistently hold more than stems or buds [Zherkova et al., Plants, 2025]. So no single number describes the purslane in front of you.
Why it matters: oxalic acid binds calcium, magnesium and iron in the gut, reducing how much you absorb, and it can form insoluble calcium oxalate crystals — the most common type of kidney stone [Zherkova et al., Plants, 2025]. For anyone who has had a calcium oxalate stone, the standard guidance is to limit high-oxalate foods, get enough calcium from food (calcium binds oxalate in the digestive tract before it reaches the kidneys), drink plenty of water, keep sodium down and limit animal protein [NIDDK guidance on diet and kidney stones, 2017].
There is one wrinkle specific to purslane. Because its cell sap runs at a higher pH, much of its oxalate is in the insoluble form — bound to calcium and iron rather than free in solution. Boiling leaches out soluble oxalate efficiently; it does much less to the insoluble fraction [Zherkova et al., Plants, 2025]. That is why cooking helps but does not solve the problem.
How to Cut the Oxalate Load
| Method | What the data show | Practical version |
| Blanching | Three minutes in boiling water reduced total oxalate by up to 69% in one harvest — but by less than 1% in another. An earlier analysis found cooking cut soluble oxalate by about a third in leaves. | Boil briefly in plenty of water, drain, and throw the water away. Results vary; do not assume it is fully handled. |
| Pickling | The most effective method tested: 47–83% total oxalate reduction after 21 days in a vinegar brine, and about 67% with white vinegar in an earlier study. | Pickled purslane is a traditional preparation across the Mediterranean and Middle East for good reason. |
| Pairing with calcium | Combining purslane with yogurt lowered soluble oxalate. Eating calcium with oxalate lets the two bind in the gut instead of the kidney. | Purslane with yogurt, labneh or feta — already the classic combination. |
| Choosing young leaves | Oxalate rises as the growing season progresses and concentrates in leaves over stems and buds. | Harvest or buy early-season, and include the stems. |
| Not juicing it | Oxalate content can be high in leafy vegetable juice, where you consume far more plant than you would eat whole. | Eat it; do not blend it into daily green juice. |
Sources: [Zherkova et al., Plants, 2025]; [Cosmetic Ingredient Review, 2022]; [NIDDK guidance on diet and kidney stones, 2017].
How to Eat Purslane
The flavour is mild and slightly sour with a snappy, juicy texture — it behaves more like a cucumber than a lettuce. A few reliable uses:
- Raw in salad, dressed simply with olive oil, lemon juice and salt. This is the oldest and still the best use for tender young growth.
- Wilted into scrambled eggs, soups or stews in the last minute of cooking.
- Stirred into yogurt with garlic, cucumber and mint — which handles the oxalate question and tastes right at the same time.
- Pickled in a vinegar brine and used the way you would use cornichons.
One thing worth skipping: purslane “tea” or decoctions taken as a remedy. There is no established medicinal dose, no human trial supporting a specific preparation, and repeated concentrated preparations raise your oxalate and nitrate exposure without a demonstrated payoff. Eat it as a vegetable.
Safety: Side Effects, Interactions and Who Should Be Careful
Realistic expectations
As a food, purslane has a long record of safe consumption. A 2022 expert safety panel noted specifically that the leaves, stems and whole plant are eaten as food across many cultures, and that this food history mitigated concerns about systemic toxicity [Cosmetic Ingredient Review, 2022]. The most likely side effect from a large new intake is ordinary digestive upset, as with any fibrous green you suddenly start eating a lot of. Concentrated extracts and capsules are a different exposure entirely, and most of the cautions below apply to those.
Medication interactions
- Diabetes medication. Concentrated purslane extract lowered blood glucose in mice [Cosmetic Ingredient Review, 2022], and human trials report metabolic changes [Jafari et al., Food Science & Nutrition, 2023]. If you take insulin or a sulfonylurea and start eating purslane regularly — or take any purslane supplement — watch for signs of low blood sugar and tell your prescriber or pharmacist.
- Potassium load. At 494 mg per 100 g [Uddin et al., Scientific World Journal, 2014], purslane counts if you have chronic kidney disease or follow a potassium-restricted diet.
- Anything concentrated. Human interaction data for purslane extracts is very thin. Bring the product to a pharmacist with your full medication list rather than assuming it is inert.
Pregnancy and breastfeeding
Purslane eaten as a vegetable is part of ordinary cuisine in many countries. Concentrated preparations are a different question, and the animal data are dose-dependent and not uniform. In rats given a flavonoid-rich purslane leaf-and-stem extract at 250 and 500 mg/kg per day, abortion rates were 30% and 50% respectively, and implantation was inhibited by 50% and 70% compared with controls. A separate rat teratology study using 75 mg/kg per day found no significant effect on pregnancy stage, fetal development or delivery [Cosmetic Ingredient Review, 2022]. There is no human safety data either way.
The reasonable position: purslane in food amounts is not something to panic about, but avoid purslane extracts, capsules, juices and medicinal-strength teas during pregnancy and breastfeeding, and talk to your doctor before using purslane as a remedy at any point in pregnancy.
A note on male fertility
In the same body of animal research, concentrated purslane extracts reduced sperm count and motility and lowered testosterone in male rats across several dosing regimens, though results were not consistent between studies [Cosmetic Ingredient Review, 2022]. The panel noted that these effects appeared at high oral doses. This is a reason to skip purslane supplements if you are trying to conceive; it is not a reason to avoid the salad.
Who should be cautious or avoid it
- Anyone with a history of calcium oxalate kidney stones — this is the clearest case for limiting or avoiding purslane.
- People with chronic kidney disease or on a potassium-restricted diet.
- People taking insulin, sulfonylureas or other glucose-lowering medication, without checking first.
- Pregnant or breastfeeding people, for concentrated forms specifically.
- People trying to conceive, for supplements and extracts specifically.
- Anyone foraging near roads, treated lawns or sprayed crop margins — or who cannot identify the plant with certainty.
When to stop and see a doctor
- Sudden severe pain in your side or back that radiates toward the lower abdomen or groin, blood in your urine, or nausea and vomiting alongside that pain. These are classic kidney stone symptoms and need same-day evaluation — urgent care or the ER. If you also have a fever, go to the ER: a blocked, infected kidney is an emergency.
- Eye redness, pain, discharge or any change in vision. Purslane poultices for eyelid inflammation and conjunctivitis appear in traditional texts, but the eye is not a place to experiment. See a doctor. Untreated eye infections can threaten sight.
- Hives, swelling of the lips, tongue or throat, or trouble breathing after eating purslane — call 911.
- Repeated low blood sugar episodes after adding purslane while on diabetes medication — call your prescriber.
- Any symptom you were hoping purslane would fix that is getting worse or lasting longer than a week or two. A food is not a treatment plan.
| HEALTH DISCLAIMER: This article is for general education and is not medical advice, diagnosis or treatment. Purslane is a food, not a therapy, and nothing here is intended to diagnose, treat, cure or prevent any disease. Talk to your doctor before using purslane or any herbal preparation if you are pregnant or breastfeeding, have kidney disease or a history of kidney stones, take prescription medication, or are managing a chronic condition — and speak with a pharmacist or registered dietitian before starting any concentrated purslane extract or supplement. If you have symptoms that concern you, seek care rather than waiting to see whether a food helps. |
Frequently Asked Questions
Is purslane safe to eat every day?
For most healthy people, occasional to regular use as a vegetable is fine — but daily large servings are worth thinking twice about because of the oxalate. The meta-analysis authors suggested intakes up to about 30 g/day appear safe when purslane is used deliberately [Jafari et al., Food Science & Nutrition, 2023]. If you have ever had a calcium oxalate kidney stone, treat purslane the way you would treat spinach: not a daily staple [NIDDK guidance on diet and kidney stones, 2017].
Does purslane really have more omega-3 than fish?
No — and the comparison is misleading. Purslane is the richest known leafy-green source of ALA, at roughly 300–400 mg per 100 g [Uddin et al., Scientific World Journal, 2014], but fish supply EPA and DHA directly, and your body converts ALA into those at a rate reported under 15% [NIH Office of Dietary Supplements, 2026]. Purslane is an excellent green. It does not replace oily fish.
Who should not eat purslane?
People with a history of calcium oxalate kidney stones have the strongest reason to limit or avoid it. Also use caution if you have chronic kidney disease or a potassium-restricted diet, take glucose-lowering medication, are pregnant or breastfeeding and considering a concentrated preparation, or cannot confidently identify wild plants. If you fall into more than one of those groups, ask your doctor before making purslane a regular part of your diet.
Does cooking or pickling change purslane’s nutrition?
Yes, in a useful direction. Blanching and especially pickling reduce total oxalate substantially — pickling by 47–83% in a 2025 analysis [Zherkova et al., Plants, 2025]. You lose some water-soluble vitamin C in the process, which is the trade-off. Longer, hotter blanching removes more oxalate but costs more vitamins [Zherkova et al., Plants, 2025].
Is purslane good for weight loss?
There is no good evidence that purslane causes weight loss. What it does have going for it is what any bulky, low-calorie vegetable has: at roughly 16 calories per 100 g, it adds volume and micronutrients to a meal without adding much energy. That can support a calorie deficit you are already creating. It does not create one on its own, and no purslane preparation should be marketed to you as a weight-loss remedy.
References
- Uddin MK, Juraimi AS, Hossain MS, Nahar MAU, Ali ME, Rahman MM. Purslane Weed (Portulaca oleracea): A Prospective Plant Source of Nutrition, Omega-3 Fatty Acid, and Antioxidant Attributes. The Scientific World Journal. 2014;2014:951019. doi:10.1155/2014/951019. PMID 24683365; PMCID PMC3934766. View source
- National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids — Fact Sheet for Health Professionals. Updated May 2026. View source
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Eating, Diet, & Nutrition for Kidney Stones. Last reviewed May 2017. View source
- Expert Panel for Cosmetic Ingredient Safety. Safety Assessment of Portulaca oleracea-Derived Ingredients as Used in Cosmetics. Final Report. Cosmetic Ingredient Review; October 11, 2022. View source
- Zherkova Z, Todorova M, Grozeva N, Tzanova M, Petrova A, Veleva P, Atanassova S. Assessment of Purslane (Portulaca oleracea L.) Total Oxalate Content, Ascorbic Acid, and Total Organic Acids Using Near-Infrared Spectroscopy. Plants. 2025;14(22):3426. doi:10.3390/plants14223426. View source
- Jafari N, Bahreini N, Dehghani A, et al. The effects of purslane consumption on lipid profile and C-reactive protein: A systematic review and dose–response meta-analysis. Food Science & Nutrition. 2023;11(11):6728–6748. doi:10.1002/fsn3.3555. PMID 37970383; PMCID PMC10630813. View source
