Home / friendly / plants / vegetables / freshwater / Is Water Purslane Keto-Friendly?

Is Water Purslane Keto-Friendly?

Water Purslane on a kitchen counter

Welcome to our detailed exploration of Water Purslane and its compatibility with a keto diet.

If you're following a keto lifestyle, you're probably always on the lookout for new foods that align with your dietary goals.

In this discussion, we'll delve into the carbohydrate content of Water Purslane, discuss its potential health benefits, provide tips on incorporating it into your keto meal plan, and even introduce some keto-compatible alternatives.

Along the way, we'll also highlight the nutritional richness of Water Purslane and encourage you to experiment with it in your kitchen.So, let's get started on uncovering the answer to the question, 'Is Water Purslane Keto-Friendly?'


  • Yes, Water Purslane is Keto-friendly due to its low net carb content and rich nutritional profile.
  • Water Purslane is packed with essential nutrients like vitamins A, C, and E, dietary fiber, and Omega-3 fatty acids.
  • You can enjoy Water Purslane in various keto meals, from refreshing salads to hearty stews.

Is Water Purslane Keto-Friendly?

Let's dive right into the main question: Is Water Purslane keto-friendly? The simple answer is yes, Water Purslane is indeed compatible with a ketogenic diet.

Our reasoning behind this statement is grounded in the macro-nutrient profile of this aquatic vegetable. Water Purslane, in terms of its carbohydrate content, is remarkably low. This is crucial for those of us maintaining a ketogenic diet, as the goal is to limit carbohydrate intake, thereby encouraging the body to burn fat for fuel.

Here's the deal: per 100g serving, Water Purslane contains a net amount of merely 3.39g of carbs. This makes this unassuming vegetable a fantastic choice for those of us adhering to a strict carb limit. This low carbohydrate content, combined with its beneficial nutritional profile, makes Water Purslane a green light on the keto diet.

On top of its low carb content, Water Purslane also provides a wealth of nutrients such as Omega-3 fatty acids, Vitamins A, C, and E, and antioxidants, making it not just keto-friendly but incredibly nutritious too.

Can Water Purslane be Incorporated into a Strict Keto Diet?

Absolutely, Water Purslane can comfortably find a place in a strict Keto diet. With its low net carb content of 3.39g per 100g serving, it's a green choice for keto dieters wanting to keep their carb intake in check while not compromising on the intake of essential nutrients.

Understanding the balance of your macronutrients is key when following a strict Keto diet. While the primary focus of Keto is on high-fat and low-carb intake, it's important to not overlook the significance of other macros and nutrients. Water Purslane ticks off all these boxes, low in carbs yet rich in beneficial nutrients.

However, as with any part of your diet, balance is key. Incorporating Water Purslane into your diet should be done in conjunction with other foods that help you maintain your specific macronutrient ratios. It's all about creating a balanced, well-rounded diet that keeps your body in a state of ketosis.

To keep track of your carb intake, there are several nutritional tracking apps available that can help you log your daily food intake and monitor your carbs closely. Using such tools, you can easily fit Water Purslane into your Keto meal plan without fear of breaking your state of ketosis.

Delving into the Carbohydrate Content of Water Purslane

Understanding the carbohydrate content of any food is crucial when you're following a keto diet, and Water Purslane is no exception. As we've previously mentioned, Water Purslane contains just 3.39g of net carbs per 100g serving. But what does this mean?

Let's break it down: In the world of keto, the concept of 'net carbs' is key. Net carbs are simply the total carbohydrates in a food minus its fiber content. Why subtract the fiber? Because fiber is a type of carbohydrate that your body doesn't digest. Instead, it passes through your body without affecting your blood sugar levels, which is critical for maintaining ketosis.

Now, let's apply this to Water Purslane. If you were to add, say, 50g of Water Purslane to your salad, you would only be consuming around 1.7g of net carbs, a remarkably low number that easily fits into the strictest of keto diets.

However, it's essential to remember that while Water Purslane is low in carbs, its net carb content still counts towards your daily carb limit. If you're aiming for 20g of net carbs per day, which is typical for a strict keto diet, adding Water Purslane into your meals still needs to be accounted for in your daily tally.

Nutritional Snapshot of Water Purslane

Water Purslane, a humble yet impressively nutritious plant, offers a diverse range of macro and micronutrients. Starting with its macronutrients, Water Purslane is relatively low in carbohydrates, with only 3.39g per 100g. This makes it an excellent choice for those who are monitoring their carb intake. It also contains a small amount of protein (2.03g) and total fats (0.36g), thereby making it a light, healthful addition to meals.

Regarding its micronutrient composition, Water Purslane is a treasure trove. It's rich in Potassium (494.0mg), which plays a key role in heart, kidney, and other organ functions. Additionally, the presence of Magnesium and Calcium (68.0mg and 65.0mg, respectively) contributes to bone health and muscle function.

Exceptionally, this plant is a good source of Vitamin C (21.0mg), a nutrient known for its immune-boosting properties and its role in collagen synthesis. It also contains Vitamin B-6 and other B vitamins such as Thiamin, Riboflavin, and Niacin, which are essential for energy metabolism and nervous system function.

Trace elements such as Iron, Copper, and Zinc, present in Water Purslane, are crucial for various bodily functions, including oxygen transport and immune response. Selenium and Manganese also have a part in antioxidant processes and metabolic reactions, respectively.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 3.39g
Total fats 0.36g
Protein 2.03g
Sodium, Na 45.0mg
Potassium, K 494.0mg
Magnesium, Mg 68.0mg
Calcium, Ca 65.0mg
Vitamin B-6 0.07mg
Vitamin C, total ascorbic acid 21.0mg
Copper, Cu 0.11mg
Iron, Fe 1.99mg
Phosphorus, P 44.0mg
Selenium, Se 0.9ug
Zinc, Zn 0.17mg
Manganese, Mn 0.3mg
Thiamin 0.05mg
Riboflavin 0.11mg
Niacin 0.48mg
Pantothenic acid 0.04mg
Folate, total 12.0ug
Choline, total 12.8mg
Calories 20.0kcal
Water 92.86g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Water Purslane' was not found in FoodData Central, so nutritional data for 'Purslane, raw ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Water Purslane on a Keto Diet

Eating Water Purslane isn't just good for keeping carbs low on a Keto diet, it could also bring several other health benefits due to its nutritional profile. This aquatic plant is a rich source of essential nutrients that can contribute to your overall health and well-being while adhering to your Keto dietary plan.

First up, Water Purslane is a good source of Omega-3 fatty acids. These fats are well-known for their heart health benefits and play a key role in brain function and normal growth and development. Plus, they're a type of fat that your body can't make, so getting them from your diet is essential.

Water Purslane is also high in several vitamins, including vitamins A, C, and E. Vitamin A is crucial for good vision and a healthy immune system. Vitamin C is an antioxidant that protects your cells from damage, helps your body absorb iron, and supports immune health. And Vitamin E also acts as an antioxidant, helping protect your cells from damage.

The plant also contains a good amount of dietary fiber. Despite not counting towards your net carb intake, dietary fiber plays a significant role in digestive health. It can help prevent constipation and promote a healthy digestive system.

Combining these benefits of Water Purslane with a Keto diet could potentially lead to sustained energy levels due to the diet’s focus on burning fat for fuel.

Incorporating Water Purslane into Your Keto Meal Plan

Wondering how to incorporate Water Purslane into your Keto meal plan? It's easier than you might think! The mild flavor and slightly crunchy texture of Water Purslane make it a versatile addition to a variety of dishes.

You can use Water Purslane much like you would any leafy green. Add it raw to salads for a nutrient-packed crunch. It can also be lightly steamed or sautéed and served as a side dish, perhaps with a drizzle of olive oil and a sprinkle of sea salt.

Water Purslane also makes an excellent addition to soups and stews. Just add it towards the end of the cooking process, as it doesn't require a long cooking time.

Getting creative in the kitchen? Try using Water Purslane in a keto-friendly stir-fry with other low-carb veggies and your choice of protein, or blend it into a refreshing, green smoothie with other keto-approved ingredients like spinach, avocado, and a small amount of berries.

Here's an idea for a simple keto-friendly recipe:

- Keto Water Purslane Salad: Toss a handful of fresh Water Purslane with sliced cucumber, cherry tomatoes, and olives. Top with feta cheese and a dressing made from olive oil, lemon juice, and a few fresh herbs.

Remember, the key is to incorporate Water Purslane into your diet in a way that aligns with your keto goals and preferences. Always pay attention to portion sizes and track your macros to ensure you're staying within your desired range.

Keto-Compatible Alternatives for Water Purslane

Even though Water Purslane is a keto-friendly option, there might be times when it's not available, or you simply feel like trying something different. The good news is, there are a number of keto-compatible alternatives you can turn to that are nutritionally comparable.

Spinach is a great alternative to Water Purslane. It's low in carbs, with only about 3.6g of net carbs per 100g serving, and like Water Purslane, it's also high in vitamins A and C. You can use spinach in much the same way as you would use Water Purslane - in salads, stir-fries, or soups.

Kale is another good substitute. With only about 8.75g of net carbs per 100g serving, it's still a good choice for a keto diet. Besides, it's packed with vitamins A, C, and K, and also includes a good amount of fiber. Kale can be used in salads, stir-fries, or baked into chips as a healthy snack.

Collard Greens, with about 5.42g of net carbs per 100g, could also serve as an alternative. This leafy green is a great source of vitamins A, C, and K, as well as calcium. You can steam them, sauté them, or use them as a wrap for a delicious low-carb sandwich.

Concluding Thoughts on Water Purslane and Keto

Throughout our discussion, we've highlighted the many ways that Water Purslane can be an excellent addition to a keto diet. Its low net carb content makes it an ideal choice for those looking to maintain ketosis, while its rich nutrient profile adds valuable vitamins, fiber, and omega-3 fatty acids to your meals.

Water Purslane's versatility in the kitchen is another plus, making it easy to incorporate into your keto diet in various ways, from salads and stir-fries to refreshing green smoothies. The variety and flexibility it offers can help keep your keto meal plan interesting and delicious.

In addition to Water Purslane, we also explored some alternatives like spinach, kale, and collard greens. Each of these vegetables provides their own set of nutrients and can be used in similar ways, ensuring your keto diet remains varied and balanced.

As a new idea, why not try growing your own Water Purslane? It's an easy plant to grow even for beginners, and having it fresh from your own garden could add another rewarding dimension to your cooking!

Explore our Is It Keto Knowledge Hub.

Is Wapato Plant Keto-Friendly
Are Freshwater Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Water Purslane is low in carbohydrates, making it suitable for a keto diet. The exact carb content can vary slightly depending on the portion size and specific variety of the plant.

Water Purslane is rich in vitamins A, C, and E, as well as dietary fiber and Omega-3 fatty acids. These nutrients can support overall health, though individual benefits can vary.

Both! You can enjoy Water Purslane raw in salads or smoothies, or you can cook it in dishes like stir-fries and soups. Its mild flavor and crunch make it a versatile addition to a variety of meals.