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 | 2.6 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 Nopales
Nopales, also known as cactus pads, are edible parts of the prickly pear cactus native to Mexico and Central America. They are a staple in Mexican cuisine, often enjoyed grilled, sautéed, or added to stews and salads. Renowned for their low-calorie content (16 calories per 100g), they provide a nutrient-rich profile with 1.3g of protein, 3.3g of carbohydrates, and 2.2g of dietary fiber. They are also a good source of calcium (164mg), vitamin C (13.1mg), and iron (0.6mg), making them a valuable addition to a balanced diet. Their tangy, slightly acidic flavor complements a variety of dishes, enhancing both taste and nutrition.
Health Benefits
- Supports bone health due to its high calcium content (164mg per 100g, roughly 16% of the daily recommended intake).
- Boosts immune function with 13.1mg of vitamin C, which is approximately 22% of the daily recommendation.
- Aids digestion and promotes gut health thanks to its 2.2g of dietary fiber per serving.
- Provides iron (0.6mg per 100g), supporting red blood cell production and preventing iron-deficiency anemia.
- Low-calorie content (16 calories per 100g) makes nopales ideal for weight management.
Dietary Considerations
Selection and Storage
Store fresh nopales in the refrigerator in a plastic bag for up to one week. To prepare, use gloves to avoid prickles, peel the skin to remove thorns, and rinse thoroughly before cooking.
Common Questions About Nopales Nutrition
Is nopales high in protein?
Nopales provide 1.3 grams of protein per 100 grams, which is considered low compared to protein-rich foods like meat or legumes. However, they are an excellent source of plant-based nutrients with minimal calories.
Can I eat nopales on a keto diet?
Yes, nopales are keto-friendly as they are low in carbohydrates with only 3.3 grams of carbs per 100 grams, including 2.2 grams of fiber. Their low-carb and high-fiber content makes them a great addition to a keto meal plan.
What are the health benefits of eating nopales?
Nopales are rich in dietary fiber, helping with digestion and promoting gut health. They are also low in calories (16 per 100 grams) and contain essential nutrients like vitamin C and antioxidants that support overall health. Additionally, they may help regulate blood sugar levels due to their fiber content.
What is the recommended serving size for nopales?
A typical serving size for nopales is about 1 cup (approximately 85-100 grams). This portion provides about 16 calories, 1.3 grams of protein, and 2.2 grams of fiber, making it a great addition to a balanced meal without adding excessive calories.
How do nopales compare to similar vegetables like zucchini?
Nopales and zucchini are both low in calories, but nopales are lower overall, with 16 calories per 100 grams compared to zucchini's 21 calories. Nopales are also higher in fiber (2.2 grams vs. 1.1 grams for zucchini) and contain fewer carbohydrates, making them more suitable for low-carb diets.
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.
