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
These flat, paddle-shaped cactus pads are a staple in Mexican cuisine and offer a surprisingly low-calorie way to add fiber and nutrients to meals. With just 16 calories per 100 grams, they're mostly made up of water and fiber, making them a great choice for anyone looking to manage weight or improve digestion. They contain a modest amount of protein, a small dose of carbohydrates, and virtually no fat, while their fiber content supports gut health and may help regulate blood sugar levels.
Their mild, slightly tangy flavor and crisp-tender texture make them versatile in the kitchen. They can be diced into salads, scrambled with eggs, or simmered into soups and stews. They're also popular grilled or sautéed as a side dish, often paired with tomatoes, onions, and chiles. Before cooking, the spines must be removed, and they can sometimes develop a slightly slimy texture when boiled—an effect that can be minimized by cooking them quickly or with added acid like lime juice.
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