Also known as prickly pear, nopales are an edible cacti with a variety of health benefits. Typically grown in Mexico, you can find these gems at local farmers' markets and ethnic stores in the produce section. With their mild flavor and asparagus-like texture, they're quickly becoming a crowd favorite. They contain eight different flavanoids with numerous antioxidant properties and have been studied for their effect on blood sugar levels, a great find for diabetics looking to decrease their glucose readings!

Selection Process

When buying fresh, look for bright green color and a firm texture. It is best to get them with the spikes removed. You may be able to find them in a canned, bottled or even dried form.

Nutrition Facts

Serving Size: 1 cup, sliced (86.0 g)

Amount Per Serving

Calories: 13.8

% Daily Value*

Total fat 0.1g 0.1%

Saturated Fat 0.0g 0.1%

Cholesterol 0.0mg 0.0%

Sodium 18.1mg 0.0%

Total Carbs 2.9g 1.0%

Dietary Fiber 1.9g 7.6%

Sugars 1.0g

Alcohol 0.0g

Protein 1.1g

Vitamin A 7.9% Vitamin C 13.3%
Calcium 14.1% Iron 2.8%
Vitamin D 0.0% Vitamin E 0.0%
Vitamin K 5.7% Thiamin 0.7%
Riboflavin 2.1% Niacin 1.8%
Vitamin B-6 3.0% Folate 0.6%
Vitamin B-12 0.0% Panto. acid 1.4%
Phosphorus 1.4% Magnesium 11.2%
Zinc 1.4% Selenium 0.9%
Copper 2.2% Manganese 19.7%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.