Prickly pears, raw (Northern Plains Indians)
* 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 | 11 MG | 12% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.3 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Choline, total | 4.3 MG | 1% | |
| Vitamin K (phylloquinone) | 2.9 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 180 MG | 14% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 69 MG | 16% | |
| Phosphorus, P | 11 MG | 1% | |
| Potassium, K | 130 MG | 3% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 2% | |
| Manganese, Mn | 0.6 MG | 25% | |
| Selenium, Se | 0.1 UG | 0% |
Nutrition Highlights
- Very low in calories (42 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- High in dietary fiber (5.3g per 100g), supporting digestive health.
- Good source of Manganese, Mn (25% DV).
About Prickly pears, raw (Northern Plains Indians)
The vibrant, oval-shaped fruit from certain cactus species is a refreshing and hydrating food with a subtly sweet flavor and a texture similar to a watermelon or kiwi. Its skin is covered in small spines, which are usually removed before consumption, revealing a juicy, seed-speckled interior that can range in color from pale green to deep magenta. This fruit is notably low in calories and contains virtually no fat, making it a light and satisfying snack. It provides a modest amount of dietary fiber, which supports healthy digestion and can contribute to feelings of fullness. While its protein content is minimal, it offers a variety of micronutrients, including vitamin C, magnesium, and calcium, all of which play important roles in immune function, bone health, and energy metabolism.
Traditionally, this fruit has been a valued food source for Indigenous communities in arid regions, where it grows naturally and thrives in harsh climates. It can be eaten fresh, chilled and sliced, or blended into smoothies and juices for a refreshing drink. The fruit is also used in making jams, syrups, and even sorbets, lending a unique flavor and striking color to recipes. In some culinary traditions, it's incorporated into salads or paired with savory dishes for a sweet-tart contrast. Its versatility, combined with its nutritional profile, makes it a nourishing and culturally significant addition to a balanced diet.
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