Food guide

Nopales

Cactus paddles used in Mexican cooking, low in calories with a mucilaginous texture once cooked.

VegetablesFibre-RichPlant-Based

Nopales, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of nopales, raw for fair comparison. Typical serving: 100 g raw — 16 kcal per 100 g serving.

Nutrition information for Nopales
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	16 kcal	16 kcal	100 kcal
Protein	1.3 g	1.3 g	8.1 g
Carbohydrate	3.3 g	3.3 g	20.6 g
Fat	0.1 g	0.1 g	0.6 g
Fibre	2.2 g	2.2 g	13.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of nopales, with a typical serving and FDA Daily Value for adults.

Micronutrients for Nopales
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	23 µg	23 µg	3%
Vitamin C	9.3 mg	9.3 mg	10%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0 mg	0 mg	0%
Vitamin K	5.3 µg	5.3 µg	4%
Thiamin	0.012 mg	0.012 mg	1%
Riboflavin	0.041 mg	0.041 mg	3%
Niacin	0.41 mg	0.41 mg	3%
Vitamin B6	0.07 mg	0.07 mg	4%
Folate	3 µg	3 µg	<1%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.17 mg	0.17 mg	3%
Choline	7.3 mg	7.3 mg	1%
Minerals
Calcium	164 mg	164 mg	13%
Iron	0.59 mg	0.59 mg	3%
Magnesium	52 mg	52 mg	12%
Phosphorus	16 mg	16 mg	1%
Potassium	257 mg	257 mg	5%
Sodium	21 mg	21 mg	<1%
Zinc	0.25 mg	0.25 mg	2%
Selenium	0.7 µg	0.7 µg	1%
Copper	0.052 mg	0.052 mg	6%
Manganese	0.46 mg	0.46 mg	20%

Source: USDA FoodData Central — Nopales, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat nopales?

Micronutrients for relatively few calories when portions stay reasonable.
Cactus paddles used in Mexican cooking, low in calories with a mucilaginous texture once cooked.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Eggs, Tomato, Chili.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.