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prickly pears.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

prickly pearraw prickly pear

Recipes with prickly pears + Add to pantry

SERVING

CALORIES

PROTEIN

0.73g

CARBS

9.6g

FAT

0.51g

FIBER

3.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories41kcal—

Protein0.73g1%

Carbohydrates9.6g3%

Fiber3.6g13%

Sugar6.0g12%

Total fat0.51g1%

Saturated fat0.07g0%

Trans fat0g—

Cholesterol0mg0%

Water87.5g—

MINERALS

Sodium5.0mg0%

Potassium220mg5%

Calcium56mg4%

Iron0.30mg2%

Magnesium85mg20%

Phosphorus24mg2%

Zinc0.12mg1%

Copper0.08mg9%

Manganese0mg0%

Selenium0.60µg1%

VITAMINS

Vitamin A2.0µg0%

Vitamin C14mg16%

Vitamin D0µg0%

Vitamin E0mg0%

Vitamin K0µg0%

Thiamin (B1)0.01mg1%

Riboflavin (B2)0.06mg5%

Niacin (B3)0.46mg3%

Pantothenic acid (B5)0mg0%

Vitamin B60.06mg4%

Folate (B9)6.0µg2%

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

1 piece140g

HEALTH BENEFITS

Why eat it.

✓Rich in antioxidants, particularly betalains, which have potent anti-inflammatory properties.
✓High in dietary fiber, which aids in digestion, promotes satiety, and can help regulate blood sugar levels.
✓Excellent source of Vitamin C and magnesium, supporting immune function and bone health.
✓Contains compounds that may help lower cholesterol levels and protect against oxidative stress.

COOKING TIPS

In the kitchen.

1To prepare, use tongs to hold the fruit. Slice off both ends, make a shallow vertical cut through the skin, and then peel the thick skin away from the flesh.
2The flesh can be eaten raw, added to fruit salads, or blended into smoothies, juices (aguas frescas), and cocktails.
3The small, hard seeds are edible but can be strained out after blending to create a smoother purée for syrups, sorbets, or jams.
4Prickly pear purée can be cooked down to create a vibrant, flavorful syrup or jelly that pairs well with both sweet and savory dishes.

STORAGE

Keep it fresh.

Store unpeeled prickly pears in the refrigerator in a paper or plastic bag for up to one week.
Handle with thick gloves or tongs to avoid the fine, hair-like spines called glochids, even if they appear to be removed.
Once peeled and cut, store the fruit in an airtight container in the refrigerator for 2-3 days.

FAQ

Frequently asked questions.

Are prickly pears healthy?

Yes, prickly pears are very healthy. They are rich in antioxidants, especially betalains, which have anti-inflammatory properties, and are an excellent source of dietary fiber, Vitamin C, and magnesium. These nutrients support digestion, immune function, and overall well-being.

What are the nutritional benefits of prickly pears?

Prickly pears are low in calories (41 cal per 100g) and a good source of dietary fiber, aiding digestion and satiety. They provide significant amounts of Vitamin C for immune health and magnesium for bone strength, along with beneficial antioxidants like betalains.

Are prickly pears good for weight loss?

Yes, prickly pears can be beneficial for weight loss due to their high fiber content and low calorie count. The fiber helps you feel full longer, reducing overall calorie intake, and supports healthy digestion.

Are prickly pears suitable for diabetics?

Prickly pears can be suitable for diabetics in moderation. Their high fiber content helps regulate blood sugar levels, and some studies suggest they may have a positive effect on glucose metabolism. However, always monitor portion sizes due to their natural sugar content.

Are prickly pears keto-friendly?

No, prickly pears are generally not considered keto-friendly. With approximately 9.57g of carbohydrates per 100g, they can quickly exceed daily carb limits for a ketogenic diet, despite their fiber content.

How do you prepare and eat prickly pears?

To prepare, wear gloves to protect from glochids (tiny spines). Cut off both ends, then slice lengthwise through the skin and peel it away. The inner flesh can be eaten raw, added to salads, smoothies, or made into jams and juices.

What do prickly pears taste like?

Prickly pears have a unique, sweet, and slightly tart flavor. Many describe it as a cross between watermelon, pear, and bubblegum, with a juicy, somewhat gritty texture due to the small, edible seeds.

How do you store prickly pears?

Store ripe prickly pears in the refrigerator for up to a week. Unripe fruits can be left at room temperature to ripen, then moved to the fridge. Ensure they are dry before storing to prevent mold.

How do you choose a ripe prickly pear?

Look for fruits with a vibrant, uniform color (red, orange, or green depending on variety) that are slightly soft to the touch but not mushy. Avoid any with significant blemishes or shriveling.

Can you eat the seeds of prickly pears?

Yes, the small, hard seeds inside prickly pears are generally edible, though some people prefer to spit them out due to their texture. They are a good source of fiber but can be difficult to chew.

RECIPES