1 serving (100 grams) contains 16 calories, 1.4 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 | 50 mg | 2% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 2.6 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 390.5 mg | 30% | |
| Iron | 1.2 mg | 6% | |
| 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 Nopal
Nopal, also known as prickly pear cactus, is a staple ingredient in Mexican cuisine, often used in salads, soups, and stews. It is harvested from the flat, paddle-shaped leaves of the Opuntia cactus. Low in calories, nopal is highly nutritious, providing dietary fiber, vitamins, and minerals. A serving of 100 grams contains approximately 16 calories, 1.4 grams of protein, 2.2 grams of fiber, and is a notable source of calcium (164 mg), vitamin C (9.3 mg), and iron (0.5 mg). Due to its nutrient density and health-promoting properties, nopal has become increasingly popular in global health-conscious diets.
Health Benefits
- Supports bone health due to its high calcium content (164 mg per 100 grams, which contributes to strong bones and teeth).
- Promotes immune function as it contains vitamin C (9.3 mg per 100 grams), a key antioxidant that helps reduce inflammation and supports the immune system.
- Aids digestive health with 2.2 grams of dietary fiber per 100 grams, which enhances bowel regularity and gut health.
Dietary Considerations
Selection and Storage
Store fresh nopal paddles unwashed in a plastic bag or wrapped in a clean towel in the refrigerator for up to one week. Rinse and carefully remove the spines before cooking or consumption.
Common Questions About Nopal Nutrition
Is nopal high in protein?
Nopal provides 1.4 grams of protein per 100 grams, which is relatively low compared to high-protein foods like legumes or meat. However, it can contribute to your overall protein intake when included in a balanced diet.
Can I eat nopal on a keto diet?
Yes, nopal is suitable for a keto diet due to its low carbohydrate content of 3.3 grams per 100 grams and high fiber content of 2.2 grams. Its net carbs are minimal, making it a great addition to keto meals.
What are the health benefits of eating nopal?
Nopal is rich in dietary fiber, which supports digestive health and may help regulate blood sugar levels. It is also low in calories (16 calories per 100 grams) and contains antioxidants, vitamins C and A, and minerals like calcium and magnesium, which contribute to overall wellness.
How much nopal should I eat per serving?
A typical serving size of nopal is about 1 cup (approximately 85 grams), which provides roughly 13-14 calories, 1.2 grams of protein, and 2.8 grams of carbohydrates. This portion is ideal for incorporating its nutritional benefits into meals without excessive calorie intake.
How does nopal compare to other vegetables like zucchini?
Nopal is lower in calories (16 calories vs. ~20 calories per 100 grams), contains more fiber (2.2 grams vs. 1 gram), and offers a unique tangy flavor. While zucchini has slightly higher water content and a milder taste, nopal is often praised for its nutritional density and health properties.
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.
