scored 93/100
Prickly pear is a low-calorie fruit rich in fiber, calcium, and antioxidants, offering significant metabolic and cardiovascular benefits with minimal glycemic impact.
6.8 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 93.
Prickly pear (Opuntia ficus-indica), native to Mexico and the Mediterranean region, is the fruit of a cactus species with a millennia-long history in traditional medicine. Despite containing only 42 calories per 100g, it delivers an exceptional nutrient density profile: 5.3g of fiber for digestive health, 180mg of calcium for bone mineralization, and notable amounts of magnesium (69mg) for metabolic function. The fruit contains polyphenolic compounds including quercetin and kaempferol, which exhibit anti-inflammatory and antioxidant properties relevant to chronic disease prevention. Its high soluble fiber content moderates postprandial glucose and lipid responses, making it particularly valuable for metabolic health and longevity. Prickly pear's unique betalain pigments (betanin, indicaxanthin) and vitamin C content support cellular defense against oxidative stress. The combination of low energy density with high micronutrient concentration aligns with longevity nutrition principles. Traditional use in Mediterranean and Middle Eastern populations correlates with known blue zone dietary patterns. The fruit's bioavailability profile improves when consumed with fat-soluble vitamin sources, enhancing polyphenol absorption.
Soluble fiber (pectin, mucilage) slows gastric emptying and glucose absorption; polyphenols inhibit alpha-glucosidase enzymes in the small intestine
High pectin content binds bile acids and increases their fecal excretion; polyphenols reduce hepatic cholesterol synthesis and LDL oxidation
High potassium-to-sodium ratio (130:4) supports potassium-dependent kidney filtration; magnesium enhances glomerular filtration rate
Betalains and polyphenolic compounds inhibit NF-κB activation and pro-inflammatory cytokine production; antioxidants scavenge reactive oxygen species
180mg calcium per 100g with favorable phosphorus ratio; magnesium facilitates osteoblast function and bone matrix formation
Consumption with lunch provides sustained glucose stabilization throughout afternoon hours; fiber content supports satiety and reduces subsequent snacking; polyphenol absorption optimized when paired with lipid-containing meals
Breaks a fast
While prickly pear is low-calorie, its fiber and polyphenol content make it less suitable for extended fasting protocols; best utilized during eating windows to maximize nutrient absorption with meals
Per 100 g of the default form. Bars show how much higher or lower prickly pear is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Prickly Pear is classified as a fruit. Prickly pear is a low-calorie fruit rich in fiber, calcium, and antioxidants, offering significant metabolic and cardiovascular benefits with minimal glycemic impact.
Prickly Pear scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Magnesium, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Yes — it's a high-fiber food. A 140 g serving provides about 7.4 g of fiber (~27% of the 28 g daily value).
In a 140 g serving, prickly pear is highest in Manganese (~35% DV), Magnesium (~23% DV), Calcium (~19% DV), Vitamin C (~17% DV).
Sometimes — it depends on your daily carb budget. A 140 g serving has about 6.8 g of net carbs (14.2 g total minus 7.4 g fiber).
Best in the midday. Consumption with lunch provides sustained glucose stabilization throughout afternoon hours; fiber content supports satiety and reduces subsequent snacking; polyphenol absorption optimized when paired with lipid-containing meals
A typical serving is around 140 g (~59 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 prickly pear alongside several other fruit sources.
Prickly Pear pairs nicely with: Pair with olive oil or nuts because lipids enhance absorption of fat-soluble polyphenols and betalains, increasing bioavailability of antioxidants by up to 3-4 fold; Combine with leafy greens (spinach, kale) because complementary mineral profiles optimize calcium and magnesium synergism for bone health; Mix with Greek yogurt because probiotics enhance polyphenol metabolism via microbiota-driven production of phenolic metabolites with greater bioactivity; Pair with citrus fruits (lemon, lime) because ascorbic acid stabilizes heat-sensitive betalains and enhances non-heme iron absorption from the prickly pear.
Encyclopedia entries that supply the same signature nutrients prickly pear contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients prickly pearcontributes 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.