Vegetable
cooked unsalted nopales.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cactus pad
SERVING
CALORIES
19
PROTEIN
1.4g
CARBS
3.3g
FAT
0.05g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories19kcal—
Protein1.4g3%
Carbohydrates3.3g1%
Fiber2.0g7%
Sugar1.1g2%
Total fat0.05g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water94.3g—
MINERALS
Sodium20mg1%
Potassium195mg4%
Calcium164mg13%
Iron0.50mg3%
Magnesium47mg11%
Phosphorus16mg1%
Zinc0.21mg2%
Copper0.05mg6%
Manganese0.41mg18%
Selenium0.70µg1%
VITAMINS
Vitamin A22µg2%
Vitamin C5.3mg6%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K5.1µg4%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.07mg4%
Folate (B9)3.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup149g
1 tablespoon9.3g
1 teaspoon3.1g
1 ml0.6g
1 liter620.8g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion, promotes satiety, and can help regulate blood sugar levels.
- ✓Contains antioxidants, such as flavonoids and vitamin C, that help protect cells from damage caused by free radicals.
- ✓Good source of essential minerals like calcium and magnesium, which are important for bone health and muscle function.
- ✓May help lower cholesterol due to its content of soluble fiber and pectin.
COOKING TIPS
In the kitchen.
- 1To reduce the natural slime (mucilage), boil nopales with a piece of onion, a garlic clove, and a tomatillo husk before using in other recipes.
- 2Cooked nopales have a tart, slightly citrusy flavor similar to green beans, making them a versatile addition to salads, tacos, stews, and scrambled eggs (huevos con nopales).
- 3Grilling or pan-searing nopales enhances their flavor with a smoky char and creates a firmer texture, ideal for serving as a side dish or as a base for toppings.
- 4Pair with acidic ingredients like lime juice, vinegar, or tomatoes to complement their flavor and cut through any residual sliminess.
STORAGE
Keep it fresh.
- Store cooked nopales in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze cooked nopales in a single layer on a baking sheet before transferring to a freezer-safe bag. They can be stored for up to 6 months.
FAQ
Frequently asked questions.
Are cooked nopales healthy?
Yes, cooked nopales are highly nutritious and low in calories. They are rich in dietary fiber, which aids digestion, and contain essential minerals like calcium and magnesium for bone health, along with antioxidants like vitamin C.
How many calories and carbs are in cooked unsalted nopales?
A 100g serving of cooked unsalted nopales contains approximately 15 calories and 3.28g of carbohydrates. This makes them an excellent high-volume, low-calorie food for those monitoring their energy intake.
Are cooked nopales good for weight loss?
Yes, they are very beneficial for weight loss due to their high fiber content and low calorie density. The fiber promotes satiety, helping you feel full longer, while the low fat content (0.05g per 100g) supports a calorie-controlled diet.
Can diabetics eat cooked nopales?
Nopales are often recommended for diabetics because their soluble fiber and pectin content can help regulate blood sugar levels. They have a low glycemic index and may improve insulin sensitivity when included in a balanced diet.
Are cooked nopales keto-friendly?
Yes, cooked nopales are very keto-friendly. With only 3.28g of total carbohydrates per 100g, they fit easily into a low-carb or ketogenic lifestyle while providing essential electrolytes like magnesium.
Are cooked nopales vegan and gluten-free?
Naturally prepared cooked unsalted nopales are 100% vegan and gluten-free. They are a plant-based vegetable that is safe for individuals with celiac disease or those following a strict vegan diet.
What do cooked nopales taste like?
Cooked nopales have a mild, slightly tart, and citrusy flavor, often compared to a cross between green beans and asparagus. Their texture is unique—slightly crunchy yet tender, similar to okra.
How do you use cooked unsalted nopales in recipes?
They are incredibly versatile and can be tossed into salads, mixed into scrambled eggs (huevos con nopales), added to tacos, or stirred into soups and stews. Since they are unsalted, you can easily control the sodium level of your dish.
How long do cooked nopales last in the refrigerator?
Cooked nopales should be stored in an airtight container in the fridge, where they will stay fresh for 3 to 5 days. For the best quality, ensure they are drained of excess liquid before storing.
Why are cooked nopales sometimes slimy and how can I reduce it?
The 'slime' is a natural substance called mucilage, which is high in healthy soluble fiber. To reduce it, you can rinse the cooked nopales thoroughly under cold water or sauté them until the moisture has completely evaporated.
