Nopal · Opuntia cochenillifera
Nopales, cooked, without salt
Nutrition facts per 100 g · edible portion
Vegetables2 forms & preparations
Dietary labels are inferred automatically from Nopales, cooked, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 56/100
How many beneficial nutrients Nopales, cooked, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Nopales, cooked, without salt come from — the split across carbs, fat & protein.
69% from carbs
-
Carbs 69%3.3 g per serving
-
Fat 2%0.1 g per serving
-
Protein 28%1.4 g per serving
What Nopales, cooked, without salt is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.3 g | |
| Dietary Fiber | 2.0 g | |
| Total Sugars | 1.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 2.0 mg | — |
| Omega-6 Fatty Acids | 19.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 5.0 mg | — |
| Stearic Acid | 1.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 7.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 19.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.4 g | |
| Histidine | 26.0 mg | — |
| Isoleucine | 52.0 mg | — |
| Leucine | 82.0 mg | — |
| Lysine | 63.0 mg | — |
| Methionine | 16.0 mg | — |
| Phenylalanine | 52.0 mg | — |
| Threonine | 42.0 mg | — |
| Tryptophan | 14.0 mg | — |
| Valine | 62.0 mg | — |
| Alanine | 53.0 mg | — |
| Arginine | 55.0 mg | — |
| Aspartic Acid | 92.0 mg | — |
| Cystine | 8.0 mg | — |
| Glutamic Acid | 154.0 mg | — |
| Glycine | 48.0 mg | — |
| Proline | 45.0 mg | — |
| Serine | 46.0 mg | — |
| Tyrosine | 30.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 22.0 mcg | |
| Vitamin C | 5.3 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 5.1 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 3.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 7.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 164.0 mg | |
| Iron | 0.5 mg | |
| Magnesium | 47.0 mg | |
| Phosphorus | 16.0 mg | |
| Potassium | 195.0 mg | |
| Sodium | 20.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.0 g | — |
About Nopales, cooked, without salt
Nopales are the flat, fleshy green pads of the prickly pear cactus (genus Opuntia), a vegetable beloved in Mexican cooking for thousands of years and a true symbol of the country's cuisine. Once their spines and eyes are trimmed away, the pads have a tender-crisp texture and a fresh, tangy, slightly tart flavor reminiscent of green beans, with a hint of natural sliminess much like okra. Diced pads are known as nopalitos, and that mild mucilage, which cooks off with grilling or a quick blanch, is the same soluble fiber often studied for helping support healthy blood sugar and cholesterol.
Nopales are very low in calories yet high in fiber, vitamin C, magnesium, and antioxidants. They are grilled, sauteed, boiled, or eaten raw, folded into scrambled eggs, tucked into tacos and stews, simmered with pork, or diced into the classic Mexican salad ensalada de nopales with tomato, onion, and cilantro. The plant's sweet fruit, the prickly pear or tuna, is enjoyed separately. Look for firm, bright-green pads that are not limp or slimy, handle them with care while removing spines, and keep nopales wrapped in the refrigerator, using them within a few days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Nopales, cooked, without salt?
There are 16 calories in 100 g of Nopales, cooked, without salt, or about 5 calories in 1 pad (29 g).
How much protein is in Nopales, cooked, without salt?
Nopales, cooked, without salt contains 1.4 g of protein per 100 g.
How many carbs are in Nopales, cooked, without salt?
Nopales, cooked, without salt has 3.3 g of carbohydrates per 100 g.
How much fat is in Nopales, cooked, without salt?
Nopales, cooked, without salt provides 0.1 g of total fat per 100 g.
What is Nopales, cooked, without salt a good source of?
Nopales, cooked, without salt is a good source of Manganese, Calcium and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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