Nopales, cooked, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 5.3 MG | 6% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 3 UG | 1% | |
| Choline, total | 7.1 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 22 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.1 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 164 MG | 13% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 47 MG | 11% | |
| Phosphorus, P | 16 MG | 1% | |
| Potassium, K | 195 MG | 4% | |
| Sodium, Na | 20 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.4 MG | 18% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (15 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
About Nopales, cooked, without salt
These edible cactus pads, commonly known as nopales, are a staple in Mexican cuisine and offer a unique nutritional profile. With just 15 calories per 100 grams, they're an extremely low-calorie food that provides a good amount of dietary fiber (2g) and a modest protein content (1.4g). The minimal fat content (0.1g) and low carbohydrate count (3.3g) make them an excellent choice for those monitoring their macronutrient intake or following a low-calorie diet.
Nopales are particularly valued for their high fiber content, which supports digestive health and can help maintain steady blood sugar levels. The vegetable also contains various beneficial compounds, including antioxidants and minerals, though the exact micronutrient profile can vary based on growing conditions and preparation methods. Their mild, slightly tart flavor and crisp texture when cooked make them versatile in the kitchen.
In cooking, these cactus pads are typically boiled or grilled after having their spines removed, then incorporated into a variety of dishes. They're commonly used in salads, scrambled with eggs, added to tacos, or included in traditional Mexican stews and soups. The cooked pads can also be diced and mixed with tomatoes, onions, and cilantro for a refreshing side dish, or blended into smoothies for added nutritional benefits without significantly altering the flavor.
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