Know what’s on your plate
Prickly pear
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 41 kcal —
- Protein 0.7 g 1%
- Carbohydrate 6 g 2%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 0%
- Fibre 3.6 g 13%
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 14 mg 16%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.46 mg 3%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 56 mg 4%
- Iron 0.3 mg 2%
- Magnesium 85 mg 20%
- Phosphorus 24 mg 2%
- Potassium 220 mg 5%
- Zinc 0.12 mg 1%
- Copper 0.08 mg 9%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 41 | 0.7 g | 6 g | 0.5 g |
| 1 × cup | 149 g | 61 | 1.1 g | 8.9 g | 0.8 g |
| 1 × fruit without refuse | 103 g | 42 | 0.8 g | 6.1 g | 0.5 g |
| 2 × cup | 298 g | 122 | 2.2 g | 18 g | 1.5 g |
| ½ × cup | 74.5 g | 31 | 0.5 g | 4.4 g | 0.4 g |
| 3 × cup | 447 g | 183 | 3.3 g | 27 g | 2.3 g |
| 4 × cup | 596 g | 244 | 4.4 g | 36 g | 3 g |
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Questions about Prickly pear
How do you peel a prickly pear without getting spines in your fingers?
Wear gloves, rinse the fruit carefully under running water and avoid rubbing it; tiny hair-like spines can be hard to see. Slice off both ends, make a shallow cut down the skin and peel it away from the flesh.
How can you tell when a prickly pear is ripe?
Choose fruit that gives slightly when pressed and has an even, rich colour. It should not be mushy or have large bruised patches; the skin colour varies with the type.
Can you eat prickly pear seeds?
Yes. The seeds are edible, but they are hard, so you can swallow them with the flesh or strain them out when making juice or a purée.
How should you store prickly pears?
Keep whole fruit in the fridge and eat it within about a week. Once peeled, refrigerate it in a covered container and use it within a few days.
What can you make with prickly pear?
Its sweet, mildly melon-like flesh works well in a chilled fruit salad, sorbet or agua fresca. For a smoother drink or sauce, blend the flesh and strain out the seeds.
Are prickly pears and nopales the same thing?
They come from the same cactus, but prickly pear is the fruit and nopales are the flat, fleshy pads. Nopales are usually cooked as a vegetable, while the ripe fruit is commonly eaten fresh.
Can you eat prickly pear raw?
Yes, once you have removed the skin and all spines. The flesh is ready to eat, though you may want to strain it if you do not like its many hard seeds.
Source: USDA FoodData Central 167750 · per 100 g · carbohydrate per EU label, fibre excluded
