1 serving (103 grams) contains 42 calories, 0.7 grams of protein, 0.5 grams of fat, and 9.1 grams of carbohydrates.
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Nutrition Information
Calories |
96.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.5 mg | 0% | |
| Total Carbohydrates | 21.0 g | 7% | |
| Dietary Fiber | 8.5 g | 30% | |
| Sugars | 17.0 g | ||
| protein | 1.7 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 128.8 mg | 9% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 506.0 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Prickly pears
Prickly pears, also known as cactus fruit or tunas, are the edible fruits of the Opuntia cactus, which is native to the Americas but commonly found in arid regions worldwide. This fruit is often used in Mexican and Mediterranean cuisines, where it is prized for its sweet, mild flavor and vibrant red or orange color. Prickly pears are low in calories and rich in essential nutrients, including vitamin C, magnesium, potassium, and dietary fiber. They also contain betalains—antioxidants responsible for their vibrant color. A 100g serving provides approximately 41 calories, 0.5g of fat, 10g of carbohydrates, and 3.6g of fiber, making them a nutrient-dense option for various diets.
Health Benefits
- Rich in vitamin C, prickly pears support immune function and promote healthy skin by aiding collagen production.
- High dietary fiber content (3.6g per 100g) supports digestive health and helps regulate blood sugar levels.
- Contain antioxidants like betalains and flavonoids, which combat oxidative stress and reduce inflammation in the body.
Dietary Considerations
Selection and Storage
Store whole prickly pears in the refrigerator for up to a week. Handle with care, as they may still have small spines; peel the skin carefully before consumption.
Common Questions About Prickly pears Nutrition
What is the nutritional content of prickly pears?
Prickly pears are relatively low in calories, with around 40 calories per 100 grams. They are rich in dietary fiber, providing about 4 grams per serving, and vitamin C, with approximately 25% of the daily recommended intake per 100 grams. They contain minimal protein, less than 1 gram per serving, and provide small amounts of magnesium and potassium.
Are prickly pears suitable for a keto or low-carb diet?
Prickly pears can fit into a low-carb diet but are less compatible with strict keto diets, as they contain around 9 grams of carbohydrates per 100 grams. While the fiber content helps reduce the net carbs slightly, it’s important to track intake if you’re following a strict ketogenic plan.
What are the health benefits or concerns of eating prickly pears?
Prickly pears offer several health benefits, including high fiber content that aids in digestion and blood sugar regulation. They are also rich in antioxidants like vitamin C, which support immune function and skin health. However, excessive consumption may cause stomach discomfort or diarrhea in some individuals due to their fiber content.
What is the recommended serving size for prickly pears?
A typical serving size for prickly pears is one medium-sized fruit or about 150 grams. This provides roughly 60 calories, 6 grams of dietary fiber, and a good dose of vitamin C. It’s best to eat them in moderation to avoid any potential digestive discomfort.
How do prickly pears compare with other fruits, and how can they be prepared?
Prickly pears are lower in calories and sugar compared to fruits like bananas and apples, but their unique texture and flavor set them apart. They can be eaten fresh, juiced, or blended into smoothies. Be cautious when preparing them, as the spines and skin need careful removal before consumption.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
