Nopales
Nopales, cooked
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 16 kcal |
| Protein | 1.4 g |
| Fat | 0.1 g |
| Carbs | 3.3 g |
Nopales are the flat, fleshy pads of the prickly pear cactus, eaten raw or cooked and a long-standing staple of Mexican and Central American cuisines. They are commonly sliced into strips and used in salads, scrambled eggs, tacos and stews, with a mildly tart, slightly mucilaginous texture when cooked. Per 100 g, raw nopales provide just 16 kcal, 1.3 g of protein, 0.1 g of fat, 3.3 g of carbohydrates and 2.2 g of dietary fibre, making them an exceptionally low-calorie vegetable. They contribute 257 mg of potassium, 164 mg of calcium and 52 mg of magnesium per 100 g, alongside 9.3 mg of vitamin C and 23 mcg of vitamin A. No glycemic index value is available for raw nopales. Suitable for vegan, vegetarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in nopales?
Raw nopales contain just 16 kcal per 100 g, making them one of the lowest-calorie vegetables available. A typical serving of around 150 g would provide roughly 24 kcal.
How much calcium is in nopales?
Nopales contain 164 mg of calcium per 100 g, which is notably high for a vegetable. That figure is comparable to a small glass of milk, though the bioavailability of calcium from plant sources can vary.
Are nopales keto-friendly?
Yes, nopales are well suited to a keto diet. With only 3.3 g of carbohydrates and 2.2 g of fibre per 100 g, their net carb content is very low, and they appear on the keto-compatible diets list.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 16.0 kcal |
| Protein | 1.4 g |
| Fat | 0.050 g |
| Carbs | 3.3 g |
| Sugars | 1.1 g |
| Fiber | 2.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.006 g |
| Monounsaturated | 0.007 g |
| Polyunsaturated | 0.021 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 164 mg |
| Iron | 0.50 mg |
| Magnesium | 47.0 mg |
| Phosphorus | 16.0 mg |
| Potassium | 195 mg |
| Sodium | 20.0 mg |
| Zinc | 0.21 mg |
| Copper | 0.049 mg |
| Manganese | 0.41 mg |
| Selenium | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 22.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 5.3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 5.1 mcg |
| Thiamin (B1) | 0.011 mg |
| Riboflavin (B2) | 0.040 mg |
| Niacin (B3) | 0.30 mg |
| Pantothenic acid (B5) | 0.15 mg |
| Vitamin B6 | 0.067 mg |
| Folate (B9) | 3.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 7.1 mg |
Other cooking states of Nopales
Raw nopales (16 kcal).
