2 forms & preparations
Dietary labels are inferred automatically from Nopales, raw'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 60/100
How many beneficial nutrients Nopales, raw 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, raw come from — the split across carbs, fat & protein.
69% from carbs
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Carbs 69%3.3 g per serving
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Fat 4%0.1 g per serving
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Protein 27%1.3 g per serving
What Nopales, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
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 | 2.2 g | |
| Total Sugars | 1.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 5.0 mg | — |
| Omega-6 Fatty Acids | 44.0 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 | 12.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 17.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 44.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.3 g | |
| Histidine | 25.0 mg | — |
| Isoleucine | 49.0 mg | — |
| Leucine | 77.0 mg | — |
| Lysine | 59.0 mg | — |
| Methionine | 15.0 mg | — |
| Phenylalanine | 49.0 mg | — |
| Threonine | 40.0 mg | — |
| Tryptophan | 14.0 mg | — |
| Valine | 59.0 mg | — |
| Alanine | 50.0 mg | — |
| Arginine | 52.0 mg | — |
| Aspartic Acid | 86.0 mg | — |
| Cystine | 8.0 mg | — |
| Glutamic Acid | 145.0 mg | — |
| Glycine | 46.0 mg | — |
| Proline | 43.0 mg | — |
| Serine | 43.0 mg | — |
| Tyrosine | 29.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 23.0 mcg | |
| Vitamin C | 9.3 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 5.3 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 3.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 7.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 164.0 mg | |
| Iron | 0.6 mg | |
| Magnesium | 52.0 mg | |
| Phosphorus | 16.0 mg | |
| Potassium | 257.0 mg | |
| Sodium | 21.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.5 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 | 1.1 g | — |
About Nopales, raw
Nopales are the flat, paddle-shaped pads of the prickly pear cactus, a cornerstone of Mexican cooking. Once the spines are carefully removed, the green pads have a fresh, slightly tart, vegetal flavor reminiscent of green beans or okra, with a similar gently mucilaginous quality when cooked.
They are very light at around 16 calories per 100 grams and bring a good amount of fiber — including soluble fiber — along with vitamin C, vitamin A, magnesium, calcium and potassium. That soluble fiber is part of why nopales have a traditional reputation in Mexico as a food that supports blood-sugar balance.
Nopales are grilled, boiled or sautéed and then folded into eggs, tacos, salads and stews; a quick cook or rinse reduces the slightly slippery juices they release. Fresh pads must have their spines and tiny prickly hairs trimmed off first — they are also sold ready-cleaned and jarred.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Nopales, raw?
There are 16 calories in 100 g of Nopales, raw, or about 14 calories in 1 cup, sliced (86 g).
How much protein is in Nopales, raw?
Nopales, raw contains 1.3 g of protein per 100 g.
How many carbs are in Nopales, raw?
Nopales, raw has 3.3 g of carbohydrates per 100 g.
How much fat is in Nopales, raw?
Nopales, raw provides 0.1 g of total fat per 100 g.
What is Nopales, raw a good source of?
Nopales, raw is an excellent source of Manganese (20% DV) and a good source of Calcium, Magnesium and Vitamin C (per 100 g). Daily Values are based on a 2,000-calorie diet.
