What are the Nutritional Facts about Nopales?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Nopales (cactus pads) are low in calories and rich in fibre, antioxidants, and minerals. Learn nopales nutrition facts and health benefits.
Introduction
Nopales are the edible pads of the prickly pear cactus. They are commonly eaten in Mexican cuisine but are gaining popularity worldwide due to their health benefits. Nopales are very low in calories and rich in fibre, vitamins, minerals, and antioxidants. They are especially helpful for digestion, blood sugar control, and heart health.
Let us understand the nutritional facts about nopales in simple words.
Nutritional Value of Nopales (Cooked – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 16 kcal |
| Carbohydrates | 3.3 g |
| Dietary Fibre | 2.2 g |
| Protein | 1.3 g |
| Total Fat | 0.1 g |
| Vitamin C | 9.3 mg |
| Vitamin A | 23 mcg |
| Calcium | 164 mg |
| Magnesium | 52 mg |
| Potassium | 257 mg |
Key Nutrients in Nopales
1. Very Low in Calories
- Good for weight control
- Can be eaten in large portions
- Light and filling
2. High Dietary Fibre
- Improves digestion
- Helps control blood sugar
- Supports gut health
3. Calcium & Magnesium
- Support bone health
- Help muscle and nerve function
- Important for mineral balance
4. Vitamin C
- Boosts immunity
- Acts as an antioxidant
- Supports skin health
5. Antioxidants & Plant Compounds
- Reduce inflammation
- Protect cells from damage
- Support overall wellness
Health Benefits of Eating Nopales
- ⚖️ Helps with weight loss
- 🩸 Supports blood sugar control
- ❤️ Improves heart health
- 🌿 Aids digestion
- 🛡️ Boosts immunity
Are Nopales Good for Diabetes?
Yes. Nopales are very helpful for people with diabetes because they:
- Are low in carbohydrates
- Are high in soluble fibre
- Help slow sugar absorption
They are often recommended in diabetic-friendly diets.
Who Should Be Careful with Nopales?
- People with very sensitive digestion (start with small amounts)
- Those trying nopales for the first time
- Ensure proper cleaning and cooking
Healthy Ways to Eat Nopales
- Boiled or sautéed
- Added to salads
- Used in curries or stir-fries
- Avoid deep frying
Conclusion
Nopales are a low-calorie, high-fiber vegetable rich in calcium, magnesium, vitamin C, and antioxidants. Including nopales in your diet can help improve digestion, blood sugar control, heart health, and weight management. They are an excellent addition to a healthy, balanced diet.