Nopales, raw
FDC 168571cup, sliced (86 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianNopales, raw scores 99 of 100, Elite band, ranking 7 of 60 in Vegetables, at a very light 16 calories per 100 grams. Its standout nutrients are more modest than the leafy greens above it: calcium at 13% DV, magnesium at 12% DV, and vitamin C at 10% DV, each landing in the good rather than excellent tier.
Nopales are the paddles of the prickly pear cactus, typically diced and grilled, sauteed with onions, or simmered into a tangy salsa after the spines are removed. A cup sliced (86 grams) is a generous serving, and the plant's natural mucilage gives cooked nopales a somewhat slippery texture that not every cook enjoys.
See how this score is calculated, build a plate around nopales, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | 1% |
| Total fat | 0.09 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 21 mg | 1% |
| Carbohydrate | 3.3 g | 1% |
| Dietary fiber | 2.2 g | 8% |
| Sugars | 1.2 g | |
| Protein | 1.3 g | 3% |
| Potassium | 257 mg | 5% |
| Calcium | 164 mg | 13% |
| Iron | 0.59 mg | 3% |
| Magnesium | 52 mg | 12% |
| Vitamin C | 9.3 mg | 10% |
| Vitamin A | 23 µg | 3% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | 1% |
| Total fat | 0.08 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 18 mg | 1% |
| Carbohydrate | 2.9 g | 1% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | 0.99 g | |
| Protein | 1.1 g | 2% |
| Potassium | 221 mg | 5% |
| Calcium | 141 mg | 11% |
| Iron | 0.51 mg | 3% |
| Magnesium | 45 mg | 11% |
| Vitamin C | 8 mg | 9% |
| Vitamin A | 20 µg | 2% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168571Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Kale, rawDensity 99 vs 99Chicory greens, rawDensity 100 vs 99Beet greens, rawDensity 100 vs 99Original analysis by NutriVerdict
In the kitchen and how to use it
Nopales, the flat pads of the prickly pear cactus, are a staple in Mexican cooking, typically de-spined, diced and either grilled, boiled or sauteed with onion, tomato and chile for a side dish called nopalitos, or scrambled into eggs and folded into tacos. Raw, sliced nopales have a tart, slightly lemony flavor and a texture similar to green beans or okra, including a mucilaginous quality that some cooks reduce by rinsing the diced pads after a brief boil.
Choose pads that are firm, bright green and free of wrinkling, with the spines still intact if you plan to trim them yourself, and store them wrapped in the fridge for up to a week. At just 16 calories per 100 grams, nopales are a low-calorie vegetable to bulk out a taco filling or egg dish, and their 13% DV of calcium and 12% DV of magnesium make sauteed nopales a useful side alongside a protein-heavy main.
Frequently asked questions about nopales, raw
How many calories are in nopales?
Raw nopales (cactus pads) have just 16 calories per 100 grams.
How do you prepare nopales?
They are typically de-spined, diced and sauteed or boiled with onion, tomato and chile for a dish called nopalitos.
Is nopales a good source of calcium?
Nopales provide 13% DV of calcium per 100 grams, along with 12% DV of magnesium.