Nopales, raw
* 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 | 9.3 MG | 10% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 3 UG | 1% | |
| Choline, total | 7.3 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 23 UG | 3% | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.3 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 164 MG | 13% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 52 MG | 12% | |
| Phosphorus, P | 16 MG | 1% | |
| Potassium, K | 257 MG | 5% | |
| Sodium, Na | 21 MG | 1% | |
| Zinc, Zn | 0.3 MG | 2% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.5 MG | 20% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (16 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Manganese, Mn (20% DV).
About Nopales, raw
Nopales are the flat pads of the prickly pear cactus, a staple ingredient in Mexican cooking for centuries. Once the spines and outer skin are trimmed away, the flesh can be griddled, boiled, pickled, or eaten raw in salads. The texture when cooked is slightly mucilaginous, similar to okra, which some people love and others find off-putting. Nutritionally very light: almost no calories, minimal fat, modest carbs, and good fiber relative to overall weight. Tart and vegetal in flavor, they pair well with eggs, grilled meats, and fresh salsas.
Dietary Information
Nopales, raw is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Nopales, raw include Manganese, Mn (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 16 calories per 100 grams, Nopales, raw gets 33% of its calories from protein, 83% from carbohydrates, and 5% from fat. This is lower than most foods and comparable to fruits and vegetables.
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