Purslane: a watery green with a supplement reputation

The strongest numbers for purslane come from supplements, seeds and extracts, and leaves eaten as food are a minority of what was tested. A meta-analysis of randomized trials of purslane supplements found a weighted mean difference of -6.37 in fasting blood glucose (95% CI -9.34 to -3.40), with no effect on insulin or insulin resistance. Pooling 7 small, short trials of mixed forms, purslane lowered body weight by 1.6 lb (0.73 kg) and systolic pressure by 3.64 mmHg, with no clear effect on waist or diastolic pressure. As a vegetable, raw purslane is mostly water at 20 calories per 3.5 oz (100 g). It lists 494 mg potassium, 68 mg magnesium and 21 mg vitamin C in a single USDA entry, and wild and cultivated plants vary. A 43 g cup of raw leaves gives about 212 mg potassium and 9 mg vitamin C.

The numbers, per 3.5 oz (100 g)

How much is actually in it

• Raw purslane has 20 calories per 3.5 oz (100 g) and supplies 494 mg potassium, 68 mg magnesium, 65 mg calcium, 1.99 mg iron and 21 mg vitamin C. — USDA SR Legacy food 'Purslane, raw', NDB 11427 Evidence E source
  Per 100 g: 20 calories, protein 2.03 g, fat 0.36 g, carbohydrate 3.39 g, water 92.86 g, potassium 494 mg, magnesium 68 mg, calcium 65 mg, iron 1.99 mg, vitamin C 21 mg, sodium 45 mg
• Boiled and drained purslane keeps its potassium and magnesium but lists half the vitamin C of raw leaves (10.5 vs 21 mg) and less iron (0.77 vs 1.99 mg per 3.5 oz (100 g)). — USDA SR Legacy foods 'Purslane, cooked, boiled, drained, without salt' (NDB 11428) and 'Purslane, raw' (NDB 11427) Evidence E source
  Boiled vs raw per 3.5 oz (100 g): vitamin C 10.5 vs 21 mg, iron 0.77 vs 1.99 mg, potassium 488 vs 494 mg, magnesium 67 vs 68 mg, calcium 78 vs 65 mg

What a real portion looks like

• A cup of raw purslane weighs 1.5 oz (43 g) in the USDA database, which gives about 9 calories, 212 mg potassium and 9 mg vitamin C, while a cup of boiled purslane is 115 g. — USDA SR Legacy portion weights for 'Purslane, raw' (NDB 11427) and boiled (NDB 11428) Evidence E source
  1 cup raw 43 g: 8.6 calories, potassium 212 mg, vitamin C 9.0 mg, magnesium 29 mg; 1 cup boiled 115 g: 21 calories, potassium 561 mg, vitamin C 12.1 mg (recalculated from 100 g)

What cooking and storage change

• By the USDA retention table for boiled greens, about 60% of vitamin C and 65% of folate survive boiling in a little water, against 90 to 95% of potassium, calcium, iron and magnesium. — USDA Release 6 retention factors, group Vegetables and Vegetable Products, method VEG,GREENS,BOILD,LITTLE WATER DRAIN (code 3004) Evidence E source
  Retained: vitamin C 60%, folate 65%, potassium 90%, calcium 95%, iron 95%, magnesium 95%

What it does to your health

• A meta-analysis of RCTs found purslane supplementation lowered fasting blood glucose, a weighted mean difference of -6.37, with no significant effect on insulin or HOMA-IR. — participants of RCTs of purslane supplementation, searched to December 2022 Evidence A source
  FBG -6.37 (95% CI -9.34 to -3.40); insulin -0.74 (95% CI -2.58 to 1.10, n.s.); HOMA-IR -0.25 (n.s.)
• A meta-analysis of 7 RCTs found purslane lowered body weight by 1.6 lb (0.73 kg) and systolic pressure by 3.64 mmHg, with no clear effect on waist or diastolic pressure. — participants of seven RCTs of purslane consumption (n = 7 RCTs) Evidence A source
  Weight -1.6 lb (95% CI -3 to -0.2; metric: -0.73 kg, -1.37 to -0.09), BMI -0.35 kg/m2, SBP -3.64 mmHg (95% CI -6.42 to -0.87), WC and DBP n.s.
• Pooling 10 RCTs, purslane supplements lowered C-reactive protein by 0.33 mg/dL, with very high heterogeneity and no change in oxidative stress markers. — participants with metabolic syndrome, related complications and other diseases in 10 RCTs (n = 10 RCTs) Evidence A source
  CRP -0.33 mg/dL (95% CI -0.66 to -0.004), I2 87.4%; MDA, TAC, SOD n.s.

Safety, limits and interactions

• Two older adults developed acute kidney injury needing dialysis after eating purslane, considered to be due to oxalate nephropathy. — two elderly patients with high dietary purslane intake (n = 2) Evidence C source
  Acute kidney injury requiring hemodialysis; tubular oxalate deposition on biopsy in one case; both improved
• In a Mexican market survey of 17 vegetables, Salmonella was found on 9% of purslane samples. — 100 samples each of 17 vegetables in Mexico over 18 months (n = 100 samples) Evidence C source
  Salmonella in 9% of purslane samples (parsley 12%, cilantro 11%)
• FDA advises washing all produce under running water, without soap or produce wash, before eating. Washing can reduce bacteria but will not eliminate them, while cooking produce thoroughly kills harmful bacteria. FDA names children, older adults, pregnant women and people with weakened immune systems as especially vulnerable to foodborne illness. — US consumers preparing fresh produce, with children, older adults, pregnant women and people with weakened immune systems named as especially vulnerable Evidence E source
  Washing under running water reduces but does not eliminate bacteria; thorough cooking kills harmful bacteria

What people believe that the data does not support

• The EU did not authorize antioxidant claims for purslane, such as protecting cells from free radical damage. — EU health claim application for Purslane (Portulaca oleracea L.) Evidence E source
  Status: non-authorized

Who this works differently for

• In a 12-week double-blind RCT with 86 people with rheumatoid arthritis, 500 mg purslane capsules twice a day lowered the DAS28 activity score from 5.17 to 3.48. — 86 adults aged 20 to 79 with rheumatoid arthritis (77 completed), 12 weeks, 500 mg capsule twice daily vs placebo (n = 86) Evidence B source
  DAS28 5.17 to 3.48, swollen joints 4.42 to 1.60, tender joints 8.20 to 2.78, pain VAS 53.4 to 26.3 (all p <= 0.001)

The bottom line

Boiling costs vitamin C and iron more than the other minerals. Boiled and drained purslane lists 10.5 mg vitamin C per 3.5 oz (100 g) against 21 mg raw, and 0.77 mg iron against 1.99 mg, while potassium and magnesium barely move. Those are separate entries, not paired samples. The USDA retention table for boiled greens keeps about 60 percent of vitamin C and 65 percent of folate against 90 to 95 percent of potassium, calcium, iron and magnesium, a factor set for the whole group that was never measured on purslane. A cup of boiled purslane is 115 g and about 561 mg potassium. Two more findings sit on the supplement side. Pooling 10 trials, purslane supplements lowered CRP by 0.33 mg/dL, with the interval ending at -0.004, almost touching zero, and heterogeneity of 87 percent. In a 12-week double-blind trial with 86 adults with rheumatoid arthritis, 500 mg capsules twice a day lowered the DAS28 activity score from 5.17 to 3.48. That is one trial of a capsule dose, and it says nothing about eating the plant. The EU did not authorize antioxidant claims for purslane. Purslane capsules and extracts are dietary supplements, which in the US the FDA does not approve as medicines before they are sold. Anyone who takes medicine for diabetes or arthritis, is pregnant or has a long-term condition should talk to a doctor before taking them. On caution, two elderly people described as eating a lot of purslane developed acute kidney injury needing dialysis, considered to be due to oxalate nephropathy, and both improved. That is two cases with the amount eaten not stated, so the link is inferred, and we have no card on how much oxalate purslane holds or on who is most at risk. In a Mexican market survey, Salmonella was found on 9 percent of 100 samples of raw purslane sold in markets. We have no card on washing or cooking raw purslane or on who is most at risk from Salmonella. We found no studies on purslane in pregnancy or in children, and we have no card on the safety of purslane supplements at any dose or on their use alongside diabetes medicines.

Sources

1. pusl-r4-01 · food composition dataset
   Purslane, raw, fdc_id 169274: energy_kcal 20.0, protein_g 2.03, fat_g 0.36, carbs_g 3.39, water_g 92.86, potassium_mg 494.0, magnesium_mg 68.0, calcium_mg 65.0, iron_mg 1.99, vitamin_c_mg 21.0, sodium_mg 45.0 per 100 g
   USDA FoodData Central, SR Legacy 2019, NDB 11427 · checked 2026-09-30
2. pusl-r4-02 · food composition dataset
   Purslane, cooked, boiled, drained, without salt, fdc_id 169275: vitamin_c_mg 10.5, iron_mg 0.77, potassium_mg 488.0, magnesium_mg 67.0, calcium_mg 78.0; Purslane, raw, fdc_id 169274: vitamin_c_mg 21.0, iron_mg 1.99, potassium_mg 494.0, magnesium_mg 68.0, calcium_mg 65.0 per 100 g
   USDA FoodData Central, SR Legacy 2019, NDB 11428 · checked 2026-09-30
3. pusl-r4-04 · food composition dataset
   Purslane, raw, fdc_id 169274: portion 1 cup 43.0 g; Purslane, cooked, boiled, drained, without salt, fdc_id 169275: portion 1 cup 115.0 g
   USDA FoodData Central, SR Legacy 2019, NDB 11427 · checked 2026-09-30
4. pusl-r4-03 · retention factor dataset
   3004 VEG,GREENS,BOILD,LITTLE WATER DRAIN: vitamin_c_mg 60%, folate_total_ug 65%, potassium_mg 90%, calcium_mg 95%, iron_mg 95%, magnesium_mg 95%
   USDA Table of Nutrient Retention Factors, Release 6 (2007), method code 3004 · checked 2026-09-30
5. pusl-r4-05 · meta-analysis of RCTs
   Purslane supplementation had a statistically significant reduction in fasting blood glucose [FBG, WMD: -6.37; 95% CI: -9.34, -3.40, p < 0.001]. In addition, purslane did not significant effect on serum levels of insulin [WMD: -0.74; 95% CI: -2.58, 1.10; p = 0.430], homeostasis model assessment for insulin resistance [HOMA-IR, WMD: -0.25; 95% CI: -0.88, 0.37, p = 0.429]
   Phytother Res, 2023 · checked 2026-09-30
6. pusl-r4-06 · meta-analysis of RCTs
   The systematic review was able to incorporate seven RCTs. Meta-analysis showed that purslane significantly decreased body weight (WMD): -0⋅73 kg, 95 % confidence interval (CI): -1⋅37, -0⋅09, P=0⋅025), BMI (WMD: -0⋅35 kg/m2, 95 % CI: -0⋅64, -0⋅07, P=0⋅016), and SBP (WMD: -3⋅64 mmHg, 95 % CI: -6⋅42, -0⋅87, P = 0⋅01), and for WC, there was no discernible effect (WMD: -0⋅86 cm; 95 % CI, -1⋅80 to 0⋅07; P = 0⋅06) and DBP (WMD: -0⋅36 mmHg; 95 % CI, -1⋅75 to 1⋅03; P = 0⋅61).
   J Nutr Sci, 2023 · checked 2026-09-30
7. pusl-r4-07 · meta-analysis of RCTs
   After all the screening processes, 10 studies met the eligibility criteria and were analyzed. Following purslane supplementation, CRP levels decreased significantly (weighted mean difference [WMD]: -0.33 mg/dl, 95% confidence interval [CI]: -0.66, -0.004, p = .047) but with significant heterogeneity (I2 = 87.4%, p = .001).
   Phytother Res, 2021 · checked 2026-09-30
8. pusl-r4-09 · case series
   We report two cases of acute kidney injury, which were considered to be due to oxalate nephropathy in the setting of purslane (portulaca oleracea) ingestion. The two patients were elderly and presented with oliguria, nausea, vomiting, and clinical manifestations of acute kidney injury requiring renal replacement therapy.
   BMC Nephrol, 2023 · checked 2026-09-30
9. pusl-r4-10 · prevalence survey
   One hundred samples of each of 17 different vegetables were analyzed during a period of 18 months. ... Salmonella was isolated from 12% of parsley samples, 11% of cilantro samples, 9% of broccoli samples, 9% of cauliflower samples, 9% of "papaloquelite" (Porophyllum ruderale) samples, 9% of purslane (Portulaca oleracea) samples
   J Food Prot, 2009 · checked 2026-09-30
10. sf-prodwash-r5-2 · agency advice
    Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market. Washing fruits and vegetables with soap, detergent, or commercial produce wash is not recommended. ... Washing can reduce bacteria that may be present but will not eliminate it. ... Cooking produce thoroughly kills harmful bacteria and reduces the risk of illness. ... Children, older adults, pregnant women, and people with weakened immune systems (such as transplant patients and individuals with HIV/AIDs, cancer, and diabetes) can be especially vulnerable to foodborne illness.
    US Food and Drug Administration, Selecting and Serving Produce Safely · checked 2026-10-08
11. pusl-r4-11 · regulatory register
    POL-HC-7856 Purslane (Portulaca oleracea L.) Contributes to cell protection form the damage caused by free radical, due to its antioxidant properties. Helps to protect the body against free radicals. Provides antioxidant protection. Protects the body's cells. Can protect you from radicals which cause cell damage. Can protect your cells and tissues from oxidative damage. Can contribute to the total antioxidant capacity of the body. Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-7856, snapshot 2026-09-21 · checked 2026-09-30
12. pusl-r4-08 · randomized controlled trial
    In this 12-week trial, 86 participants aged between 20 and 79 were divided into two groups. The intervention group (n = 43) received a 500 mg purslane capsule twice a day, while the control group (n = 43) received a placebo capsule of the same shape and dosage. ... Purslane capsule intake significantly declined visual analog scale (53.38 ± 23.81 vs. 26.25 ± 17.27, p ≤ 0.001), swollen joint count (4.42 ± 3.36 vs. 1.60 ± 1.64, p ≤ 0.001), tender joint count (8.20 ± 5.93 vs. 2.78± 2.15, p ≤ 0.001), High-sensitivity C-reactive protein (p ≤ 0.001), disease activity score (DAS28) (5.17 ± 1.30 vs. 3.48 ± 1.20, p ≤ 0.001)
    Phytomedicine, 2024 · checked 2026-09-30