Nopale
Nopale (prickly pear cactus pad) is a nutrient-dense, extremely low-calorie vegetable rich in fiber, potassium, and calcium, with unique mucilage compounds that support metabolic health and blood sugar regulation.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C7.9 mg9% DV
- Vitamin B60.14 mg8% DV
- Vitamin K4.5 mcg4% DV
- Riboflavin0.03 mg3% DV
- Niacin0.35 mg2% DV
- Choline6.2 mg1% DV
- Thiamin0.01 mg<1% DV
- Folate2.5 mcg<1% DV
- Vitamin A19.6 iu<1% DV
- Manganese0.39 mg17% DV
- Calcium139.4 mg11% DV
- Magnesium44.2 mg11% DV
- Copper0.04 mg5% DV
- Potassium218.4 mg5% DV
- Iron0.50 mg3% DV
- Zinc0.21 mg2% DV
- Phosphorus13.6 mg1% DV
- Selenium0.59 mcg1% DV
- Sodium17.8 mg<1% DV
- Polyunsaturated Fat0.04 g
- Monounsaturated Fat0.02 g
- Saturated Fat0.01 g
- Betalains~68 mg
- Polyphenols~128 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese20% DV
- Calcium13% DV
- Magnesium12% DV
- Vitamin C10% DV
- Vitamin B610% DV
Overview
Nopale, the edible pad of the Opuntia cactus, originated in Mexico and has been a dietary staple for centuries. It is exceptionally low in calories (16 kcal per 100g) while delivering substantial amounts of soluble and insoluble fiber, potassium (257 mg), and calcium (164 mg)—minerals critical for cardiovascular health and bone density. The vegetable contains unique polysaccharides and mucilage that slow gastric emptying and reduce postprandial glucose spikes. Nopale also provides flavonoids and betalains with antioxidant properties, and small amounts of vitamin C and choline. Its high fiber-to-calorie ratio makes it exceptionally satiating, supporting weight management and metabolic health. The potassium content aids blood pressure regulation, while its soluble fiber may help modulate lipid profiles. Nopale's low sodium and micronutrient density make it particularly valuable for aging populations seeking nutrient-dense, whole-food sources without caloric excess. Its traditional use in indigenous diets, combined with emerging evidence on glycemic control and cardiovascular benefits, positions it as a longevity-supporting functional food.
Health Benefits (5)
- Improved postprandial blood glucose controlmoderateSoluble mucilage polysaccharides slow gastric emptying and reduce glucose absorption rate in the small intestine
- Enhanced satiety and weight management supportmoderateHigh fiber content (2.2g/100g) and mucilage expand in the digestive tract, prolonging fullness signals and reducing overall caloric intake
- Blood pressure regulationmoderateHigh potassium-to-sodium ratio (257:21) supports vascular function and counteracts sodium-induced hypertension
- Antioxidant and anti-inflammatory actionemergingFlavonoids, betalains, and polyphenols neutralize reactive oxygen species and reduce inflammatory cytokine production
- Bone mineralization supportemergingBioavailable calcium (164 mg) and magnesium (52 mg) provide substrates for osteoblast function and hydroxyapatite formation
Food Pairings
- ·Pair with citrus (lemon, lime) because vitamin C enhances non-heme iron absorption and boosts antioxidant synergy
- ·Combine with healthy fats (olive oil, avocado) because fat-soluble antioxidants require lipid-rich matrices for optimal absorption
- ·Pair with legumes (beans, lentils) because complementary amino acid profiles create complete protein and enhanced mineral bioavailability
- ·Mix with fermented foods (kimchi, sauerkraut) because prebiotic fiber in nopale feeds beneficial gut bacteria activated by fermented probiotics
Practical Tips
- ·Remove glochids (fine spines) before consumption by rubbing the pads under running water or singeing over an open flame, then scrubbing with a cloth
- ·Choose young, tender pads (nopales) over mature ones; they have milder flavor and lower oxalate content
- ·Consume fresh or lightly cooked (steaming for 3-5 minutes) to preserve heat-sensitive vitamins C and folate and maintain mucilage texture
- ·Store in a breathable produce bag in the refrigerator crisper for up to 2 weeks; avoid plastic wrap which promotes moisture accumulation
- ·Freeze blanched nopales in portion-sized containers for up to 3 months for convenient access year-round
Optimal Timing
Consuming nopale as part of a midday meal leverages its fiber and mucilage to moderate postprandial glucose response to carbohydrates and proteins consumed in the same meal, supporting stable afternoon energy and metabolic control
Safe to consume during fasting periods due to negligible caloric content, though mucilage may provide mild satiety benefits that could slightly blunt fasting adaptations if longevity-fasting protocols are the goal
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower nopale is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about nopale
What is nopale?
Nopale is classified as a vegetable. Nopale (prickly pear cactus pad) is a nutrient-dense, extremely low-calorie vegetable rich in fiber, potassium, and calcium, with unique mucilage compounds that support metabolic health and blood sugar regulation.
Is nopale healthy?
Nopale scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Calcium, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is nopale high in protein?
Not particularly. A 85 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Is nopale high in fiber?
Not really. A 85 g serving provides about 1.9 g of fiber (~7% of the 28 g daily value).
What vitamins and minerals are in nopale?
In a 85 g serving, nopale is highest in Manganese (~17% DV), Magnesium (~11% DV), Calcium (~11% DV).
Is nopale keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1 g of net carbs (2.8 g total minus 1.9 g fiber).
When is the best time to eat nopale?
Best in the midday. Consuming nopale as part of a midday meal leverages its fiber and mucilage to moderate postprandial glucose response to carbohydrates and proteins consumed in the same meal, supporting stable afternoon energy and metabolic control
How much nopale should I eat?
A typical serving is around 85 g (~14 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating nopale alongside several other vegetable sources.
What pairs well with nopale?
Nopale pairs nicely with: Pair with citrus (lemon, lime) because vitamin C enhances non-heme iron absorption and boosts antioxidant synergy; Combine with healthy fats (olive oil, avocado) because fat-soluble antioxidants require lipid-rich matrices for optimal absorption; Pair with legumes (beans, lentils) because complementary amino acid profiles create complete protein and enhanced mineral bioavailability; Mix with fermented foods (kimchi, sauerkraut) because prebiotic fiber in nopale feeds beneficial gut bacteria activated by fermented probiotics.
Supplements that mirror Nopale's nutrient profile
Encyclopedia entries that supply the same signature nutrients nopale contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Nopale
These are the nutrients nopalecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.