Know what’s on your plate
Prickly pear
Calories & nutrition facts
flesh and seeds
Nutrition facts
Per 100 g% DV- Calories 49 kcal —
- Protein 0.7 g 1%
- Carbohydrate 12 g 4%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 1%
- Sugars 12 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 22 mg 24%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.4 mg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 53 mg 4%
- Iron 0.4 mg 2%
- Magnesium 57 mg 14%
- Phosphorus 27 mg 2%
- Potassium 210 mg 4%
- Zinc 0.6 mg 5%
Questions about Prickly pear
How do you peel a prickly pear without getting tiny spines in your fingers?
Wear thick gloves or use tongs: even apparently smooth fruit can have fine, irritating spines. Cut off both ends, make a shallow lengthways slit through the skin, then lift the skin away without touching the flesh.
How can you tell when a prickly pear is ripe?
Choose one that gives slightly when pressed and has full, evenly coloured skin; it should not be mushy or leaking. The colour varies between varieties, so redness alone does not show ripeness.
Can you eat prickly pear raw, and do you eat the seeds?
Yes. Peel it carefully and eat the flesh fresh; the small seeds are edible but hard, so you can swallow them or strain them out if you prefer.
How should you store prickly pears?
Keep unripe fruit at room temperature until it yields slightly to gentle pressure. Once ripe, refrigerate it and use it within a few days; peeled flesh is best kept covered and chilled.
What does prickly pear taste like, and what goes well with it?
Its juicy, mildly sweet flesh is often compared with melon or pear, with a subtle berry-like note. Add peeled pieces to fruit salad, or pair them with lime juice and mint.
How do you use prickly pear in a drink or sauce?
Blend the peeled flesh with a little water and lime, then strain it to remove the seeds for a refreshing drink. For a quick salsa, chop the flesh with tomato, red onion, coriander and lime.
Is prickly pear a source of vitamin C?
Yes, prickly pear is a source of vitamin C: 100 g provides 22 mg.
Source: CoFID (UK) 14-230 · per 100 g · carbohydrate per EU label, fibre excluded
