1 serving (100 grams) contains 16 calories, 1.3 grams of protein, 0.1 grams of fat, and 3.3 grams of carbohydrates.
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Nutrition Information
Calories |
38.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47.6 mg | 2% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 2.4 g | ||
| protein | 3.1 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 390.5 mg | 30% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 611.9 mg | 13% | |
* 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 Cooked nopal
Cooked nopal, or cactus paddles, is a staple ingredient in Mexican cuisine, commonly used in salads, soups, and stir-fries. Derived from the prickly pear cactus, nopal has been part of traditional diets in Central and South America for centuries. It is low in calories and rich in dietary fiber, antioxidants, vitamins, and minerals. A 100g portion contributes around 14 calories, 3g of carbohydrates, and 2g of fiber. It also provides vitamin C, vitamin A, magnesium, calcium, and potassium. Cooked nopal has a tangy, slightly tart flavor and a slimy texture, similar to okra, which becomes less pronounced when the nopal is grilled or fried. This plant-based food is valued for its role in promoting health and is a versatile addition to various dishes.
Health Benefits
- Supports digestion due to its 2g of dietary fiber per 100g, which promotes gut health.
- Rich in antioxidants like vitamin C, helping to reduce oxidative stress and support the immune system.
- Contains potassium (approximately 200mg per 100g), contributing to heart health by maintaining healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store fresh nopal paddles in the refrigerator, wrapped in a damp paper towel, for up to one week. Cooked nopal can be stored in an airtight container in the refrigerator for 3-5 days.
Common Questions About Cooked nopal Nutrition
Is cooked nopal high in protein?
Cooked nopal is not particularly high in protein, containing only about 1 gram of protein per 100 grams. It is mostly composed of water and fiber, making it a better source of minerals and vitamins rather than protein.
Can I eat cooked nopal on a keto diet?
Yes, cooked nopal is compatible with a keto diet as it is low in carbohydrates, containing approximately 3 grams of carbs and 2 grams of fiber per 100 grams. Its net carb content is very low, making it suitable for keto meal plans.
What are the health benefits of cooked nopal?
Cooked nopal is rich in fiber, which supports digestive health, and contains antioxidants like vitamin C that help fight inflammation. It is also a source of essential minerals like potassium and magnesium, which promote heart health and muscle function.
How much cooked nopal should I eat per serving?
A typical serving of cooked nopal is about 100 to 150 grams, which provides about 20-30 calories. This portion is enough to enjoy its nutritional benefits without excessive calorie intake, and it pairs well with other meals.
How does cooked nopal compare to raw nopal in terms of nutrition?
Cooked nopal has a slightly lower vitamin C content compared to raw nopal due to heat degradation during cooking. However, its fiber and calorie content remain similar, and cooking enhances its flavor and digestibility, making it easier to incorporate into meals.
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.
