Dietary labels are inferred automatically from Prickly pears, 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.
Very good nutrient density 38/100
How many beneficial nutrients Prickly pears, 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 Prickly pears, raw come from — the split across carbs, fat & protein.
84% from carbs
-
Carbs 84%9.6 g per serving
-
Fat 10%0.5 g per serving
-
Protein 6%0.7 g per serving
What Prickly pears, 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 | 9.6 g | |
| Dietary Fiber | 3.6 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.5 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 23.0 mg | — |
| Omega-6 Fatty Acids | 186.0 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 | 52.0 mg | — |
| Stearic Acid | 10.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 72.0 mg | — |
| Gadoleic Acid | 1.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 186.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 0.7 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | |
| Vitamin C | 14.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.5 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 6.0 mcg | |
| Vitamin B12 | 0.0 mcg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 56.0 mg | |
| Iron | 0.3 mg | |
| Magnesium | 85.0 mg | |
| Phosphorus | 24.0 mg | |
| Potassium | 220.0 mg | |
| Sodium | 5.0 mg | |
| Zinc | 0.1 mg | |
| Copper | 0.1 mg | |
| Selenium | 0.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.6 g | — |
About Prickly pears, raw
The prickly pear cactus (genus Opuntia), also called nopal, gives two foods at once: the flat green pads, known as nopales, and the sweet fruit, called the tuna, both protected by tiny bristly spines that must be removed before eating. A staple of Mexican cooking, the pads have a tart, green-bean-like flavor and a tender, slightly mucilaginous bite, while the jewel-toned fruit is fragrant and sweet, tasting somewhere between watermelon and bubblegum.
Prickly pear is low in calories and rich in fiber, vitamin C, magnesium, and antioxidant betalains. The cleaned pads are grilled, sauteed, and simmered into salads, tacos, eggs, and stews, while the fruit is eaten fresh, juiced, and made into syrups, candies, and jellies, its seeds either strained out or swallowed. Wear gloves and singe or scrape off the spines first. Choose firm, brightly colored pads and fruit, and store prickly pear in the refrigerator.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Prickly pears, raw?
There are 41 calories in 100 g of Prickly pears, raw, or about 42 calories in 1 fruit without refuse (103 g).
How much protein is in Prickly pears, raw?
Prickly pears, raw contains 0.7 g of protein per 100 g.
How many carbs are in Prickly pears, raw?
Prickly pears, raw has 9.6 g of carbohydrates per 100 g.
How much fat is in Prickly pears, raw?
Prickly pears, raw provides 0.5 g of total fat per 100 g.
What is Prickly pears, raw a good source of?
Prickly pears, raw is an excellent source of Magnesium (20% DV) and a good source of Vitamin C and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
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