Food guide

Prickly Pear

Cactus fruit with seedy, melon-like flesh and a mild sweetness once the spines are removed.

FruitPlant-Based

Prickly Pear, a nutrient-dense fruit food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of prickly pear, raw for fair comparison. Typical serving: 100 g raw — 41 kcal per 100 g serving.

Nutrition information for Prickly Pear
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	41 kcal	41 kcal	100 kcal
Protein	0.7 g	0.7 g	1.7 g
Carbohydrate	9.6 g	9.6 g	23.4 g
Fat	0.5 g	0.5 g	1.2 g
Fibre	3.6 g	3.6 g	8.8 g

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

Micronutrients

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

Micronutrients for Prickly Pear
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	2 µg	2 µg	<1%
Vitamin C	14 mg	14 mg	16%
Thiamin	0.014 mg	0.014 mg	1%
Riboflavin	0.06 mg	0.06 mg	5%
Niacin	0.46 mg	0.46 mg	3%
Vitamin B6	0.06 mg	0.06 mg	4%
Folate	6 µg	6 µg	2%
Vitamin B12	0 µg	0 µg	0%
Minerals
Calcium	56 mg	56 mg	4%
Iron	0.3 mg	0.3 mg	2%
Magnesium	85 mg	85 mg	20%
Phosphorus	24 mg	24 mg	2%
Potassium	220 mg	220 mg	5%
Sodium	5 mg	5 mg	<1%
Zinc	0.12 mg	0.12 mg	1%
Selenium	0.6 µg	0.6 µg	1%
Copper	0.08 mg	0.08 mg	9%

Source: USDA FoodData Central — Prickly pears, 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 prickly pear?

Micronutrients for relatively few calories when portions stay reasonable.
Cactus fruit with seedy, melon-like flesh and a mild sweetness once the spines are removed.

How to include it

Eat as it is, or pair with yogurt or oats for protein.
Typical pairing ideas: Lime, Chili, Yogurt.

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.