Know what’s on your plate
Nopales
Calories & nutrition facts
cooked, without salt
Nutrition facts
Per 100 g% DV- Calories 15 kcal —
- Protein 1.4 g 3%
- Carbohydrate 1.3 g 0%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2 g 7%
- Sugars 1.1 g —
- Sodium 20 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 22 µg 2%
- Vitamin C 5.3 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 5.1 µg 4%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.3 mg 2%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 3 µg 1%
- Vitamin B12 0 µg 0%
- Choline 7.1 mg 1%
Minerals
- Calcium 164 mg 13%
- Iron 0.5 mg 3%
- Magnesium 47 mg 11%
- Phosphorus 16 mg 1%
- Potassium 195 mg 4%
- Zinc 0.21 mg 2%
- Copper 0.05 mg 5%
- Manganese 0.41 mg 18%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 15 | 1.4 g | 1.3 g | 0.1 g |
| 1 × cup | 149 g | 22 | 2 g | 1.9 g | 0.1 g |
| 1 × pad | 29 g | 4 | 0.4 g | 0.4 g | 0 g |
| 2 × cup | 298 g | 45 | 4 g | 3.8 g | 0.1 g |
| ½ × cup | 74.5 g | 11 | 1 g | 1 g | 0 g |
| 3 × cup | 447 g | 67 | 6 g | 5.7 g | 0.2 g |
| 4 × cup | 596 g | 89 | 8 g | 7.6 g | 0.3 g |
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Questions about Nopales
What are nopales?
Nopales are the flat, fleshy pads of the prickly pear cactus, eaten as a vegetable. The small spines and the tough base need trimming before you cook them.
How do you prepare nopales so they are not slimy?
Dice or slice the cleaned pads and simmer them in salted water for about 10–15 minutes, then drain and rinse. Grilling or frying them in a hot pan also cooks off much of their slippery mucilage.
How do you cook nopales on the grill?
Brush whole, cleaned pads lightly with oil and grill over medium-high heat for about 4–6 minutes on each side, until tender with browned patches. Slice them afterwards and season with salt and lime.
What do you eat nopales with?
They are often served with eggs, beans, cheese, tomato, onion and chilli. Add cooked strips to tacos, quesadillas or a salad such as ensalada de nopales, dressed with lime.
How do you store fresh nopales?
Keep unwashed pads in a paper or loosely closed bag in the fridge and use them within about a week. Cooked nopales keep covered in the fridge for a few days; drain them well before storing.
Can you eat nopales raw?
Yes, if the pads are fresh and thoroughly cleaned, with every spine and the tough edge removed. Slice them thinly and dress with lime, or blanch them briefly first for a milder texture.
Are nopales and prickly pear the same thing?
Nopales are the cactus pads; prickly pears are the fruit that grows on the same cactus. Both are edible, but the fruit is sweet while the pads are savoury and mildly tart.
How many calories are in a serving of nopales?
A typical whole pad weighs about 29 g and contains 4 kcal. A larger portion of 100 g contains 15 kcal.
Source: USDA FoodData Central 169388 · per 100 g · carbohydrate per EU label, fibre excluded
