scored 92/100
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.
1.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
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.
Soluble mucilage polysaccharides slow gastric emptying and reduce glucose absorption rate in the small intestine
High fiber content (2.2g/100g) and mucilage expand in the digestive tract, prolonging fullness signals and reducing overall caloric intake
High potassium-to-sodium ratio (257:21) supports vascular function and counteracts sodium-induced hypertension
Flavonoids, betalains, and polyphenols neutralize reactive oxygen species and reduce inflammatory cytokine production
Bioavailable calcium (164 mg) and magnesium (52 mg) provide substrates for osteoblast function and hydroxyapatite formation
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
Fasting-compatible
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
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.
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.
Nopale scores 92/100 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.
Not particularly. A 85 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 1.9 g of fiber (~7% of the 28 g daily value).
In a 85 g serving, nopale is highest in Manganese (~17% DV), Magnesium (~11% DV), Calcium (~11% DV).
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).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients nopale contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.