Prickly pears, 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 | 14 MG | 16% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.5 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 6 UG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 56 MG | 4% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 85 MG | 20% | |
| Phosphorus, P | 24 MG | 2% | |
| Potassium, K | 220 MG | 5% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 9% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (41 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of dietary fiber (3.6g per 100g).
- Good source of Magnesium, Mg (20% DV).
About Prickly pears, raw
A vibrant fruit with a unique appearance, this edible offering comes from various cactus species, most notably the *Opuntia* genus. Ranging in color from bright green to deep red, the fruit is characterized by its small, often numerous, seeds and a slightly sweet, subtly tart flavor. It's a nutritional powerhouse, providing a significant amount of dietary fiber, crucial for digestive health and blood sugar regulation. The fruit also offers a good source of vitamin C, an antioxidant that supports immune function, and beneficial minerals like magnesium and potassium.
In the kitchen, the raw form of this food can be enjoyed in a variety of ways. It's often eaten fresh, after carefully removing the skin and tiny spines, and the flesh can be incorporated into smoothies or juices. The fruit's slightly acidic profile makes it a refreshing addition to fruit salads, salsas, or even savory dishes. The seeds, while edible, can sometimes be a bit gritty in texture, so some people prefer to strain them out when making sauces or jams. Consideration should be given to the fruit's high fiber content, which could cause digestive discomfort for those unaccustomed to such levels.
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