#50 of 138 in Vegetable · 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