Purslane vs Spinach: Calories and Nutrition Compared (2026)
Purslane and spinach offer different nutritional benefits per 100 grams.
Purslane contains 20 calories and 2.0 g of protein, while spinach has 23 calories and 2.9 g of protein. Spinach is higher in protein and slightly higher in calories.
Purslane and spinach are both nutrient-rich leafy greens, each offering unique health benefits. This comparison highlights their nutritional profiles to help you make informed dietary choices.
What Is the Difference Between Purslane and Spinach?
Purslane is a succulent plant known for its slightly tangy flavor and high omega-3 fatty acid content. It is often used in salads and as a garnish. Spinach is a leafy green vegetable that is rich in vitamins and minerals, particularly iron and calcium. It is commonly consumed raw in salads or cooked in various dishes.
Purslane vs Spinach: Nutrition Side by Side
The following table provides a side-by-side comparison of the nutritional content of purslane and spinach per 100 grams.
| Nutrient (per 100 g) | Purslane (raw) | Spinach (raw) |
|---|---|---|
| Calories | 20 kcal | 23 kcal |
| Protein | 2.0 g | 2.9 g |
| Carbs | 3.4 g | 3.6 g |
| Sugar | - | 0.4 g |
| Fat | 0.4 g | 0.4 g |
| Fiber | 0 g | 2.2 g |
| Sodium | 45 mg | 79 mg |
Which Is Better, Purslane or Spinach?
For weight loss: Purslane has 20 calories per 100 grams, while spinach has 23 calories. Purslane is lower in calories.
For muscle and protein: Purslane contains 2.0 g of protein, whereas spinach contains 2.9 g. Spinach is higher in protein.
For low-carb or low-sugar: Purslane has 3.4 g of carbs and no sugar, while spinach has 3.6 g of carbs and 0.4 g of sugar. Purslane has fewer carbs and no sugar.
How to Track Purslane and Spinach Accurately
It's important to note that portion sizes and macronutrient content can easily be misjudged in various foods. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100-gram basis. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Spinach has 2.9 g of protein per 100 grams, while purslane has 2.0 g of protein. Therefore, spinach has more protein.
Which has fewer calories?
Purslane contains 20 calories per 100 grams, whereas spinach contains 23 calories. Thus, purslane has fewer calories.
What is the fat content in purslane?
Purslane contains 0.4 g of fat per 100 grams, which is the same as spinach.
How much fiber does spinach have?
Spinach contains 2.2 g of fiber per 100 grams, while purslane has 0 g of fiber.
What is the sodium content in both greens?
Purslane has 45 mg of sodium per 100 grams, while spinach has 79 mg of sodium.
How many carbohydrates are in purslane?
Purslane contains 3.4 g of carbohydrates per 100 grams, while spinach has 3.6 g.
Key Takeaways
- Purslane has 20 calories per 100 grams.
- Spinach has 23 calories per 100 grams.
- Purslane contains 2.0 g of protein.
- Spinach contains 2.9 g of protein.
- Purslane has 3.4 g of carbohydrates.
- Spinach has 3.6 g of carbohydrates.
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