Cactus fruit

Fruit

Item Rating: 84/100

1 serving (150 grams) contains 42 calories, 1.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		66.7
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.9 mg	0%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	5.9 g	21%
	Sugars	12.7 g
protein		1.6 g	3%
Vitamin D		0 mcg	0%
Calcium		88.9 mg	6%
Iron		0.5 mg	2%
Potassium		349.2 mg	7%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (9.3%)

Protein: 6 cal (8.3%)

Carbs: 63 cal (82.4%)

About Cactus fruit

Cactus fruit, also known as prickly pear or nopal fruit, comes from various species of cacti primarily found in arid regions such as Mexico, Central America, and parts of the Mediterranean. It has a vibrant outer skin, ranging from green to deep red, and a moist, seedy interior. Cactus fruit is low in calories, high in fiber, and contains several essential nutrients, including vitamin C, magnesium, and antioxidants like betalains. Traditionally, it is used in Mexican and Southwestern cuisines in jams, juices, or as a raw fruit. Its mild sweetness and refreshing texture make it versatile both for snacking and cooking. Additionally, cactus fruit contributes dietary hydration due to its high water content, making it an excellent choice in hot climates.

Health Benefits

• Rich in vitamin C, which supports immune health and aids collagen synthesis.
• Contains magnesium, essential for muscle function, nerve health, and energy production.
• Provides high dietary fiber, promoting digestion and helping maintain blood sugar levels.
• Betalains, antioxidants in cactus fruit, help reduce inflammation and combat free radical damage.
• Hydration benefits due to its high water content help keep skin and tissues healthy.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie diets

Not suitable for: Low-carb diets (due to natural sugar content in larger portions)

Selection and Storage

Store cactus fruit in the refrigerator for up to one week. Peel carefully to avoid spines, wash thoroughly, and remove seeds if preferred before consuming.

Common Questions About Cactus fruit Nutrition

Is cactus fruit high in protein?

Cactus fruit (prickly pear) is not high in protein, as it contains only about 1 gram of protein per 100 grams. It is more notable for its carbohydrate and fiber content along with various vitamins and antioxidants.

Can I eat cactus fruit on a keto diet?

Cactus fruit is not ideal for a strict keto diet due to its higher carbohydrate content, with approximately 9 grams of carbs per 100 grams. It may fit into a less restrictive low-carb diet in small portions if carefully tracked.

What are the health benefits of cactus fruit?

Cactus fruit is rich in antioxidants like betalains and vitamin C, which help combat oxidative stress and support immune health. It also provides dietary fiber, which promotes healthy digestion and may aid in controlling blood sugar levels.

How much cactus fruit should I eat in one serving?

A typical serving size of cactus fruit is one medium fruit, which weighs about 150 grams and contains roughly 60 calories. This portion provides a good balance of fiber, vitamins, and hydration without overloading on sugar.

How does cactus fruit compare to other fruits like mango or apple?

Cactus fruit is lower in sugar than mango and apple, with around 6-8 grams of sugar per 100 grams compared to 14 grams in mango or 11 grams in apple. Additionally, it has unique antioxidants like betalains that are not found in most traditional fruits.

Data Sources & Scientific References