Because the prickly pear cactus is covered in spines, it does not look particularly appetizing. However, the purple fruit that grows on this cactus is quite sweet. It is also high in nutrients and fiber. If you pick the fruit from a cactus on your own, it can be difficult to remove the spines, but most stores sell this fruit with the spines removed. Values listed are for 1 cup of raw prickly pear fruit without the skin or seeds.
Calories
One cup of raw prickly pear contains 61 calories, which are composed of about 5 percent protein, 10 percent fat and 85 carbohydrates. Like most fruits, prickly pear is low in both fat and protein, with only .8 and 1.1 g per cup, respectively. For a higher protein snack, you can combine prickly pear with nonfat Greek yogurt, which contains 120 calories and 20 g of protein per cup.
Fiber
The majority of the calories in prickly pear come from the 14.3 g of carbohydrates per cup. These carbohydrates come from a combination of natural sugars, starch and fiber. Each cup of prickly pear contains 5.4 g of fiber, which provides more than 15 percent of the daily value for most men and more than 19 percent for most women. Prickly pear contains more fiber than most fruits. One cup contains more fiber than a cup of bananas, apples or strawberries.
Minerals
Prickly pear is high in the mineral magnesium. One cup contains more magnesium than most other fruits and vegetables, as well as more magnesium than most dried beans, which are typically a good source of this mineral. One cup contains 127 mg, which provides 30 percent of the DV for men and nearly 40 percent for women. Magnesium is important for numerous functions in your body. It helps your heart beat regularly, your muscles contract properly and your blood sugar level remain steady. One cup of prickly pear also supplies 8 percent of the DV of calcium, 7 percent of potassium and 13 percent of copper.
Vitamins
Prickly pear is also high in vitamin C. One cup contains 21 mg, which supplies 28 percent of the DV for women and 23 percent for men. Vitamin C is a water-soluble vitamin that cannot be stored in the body, so you must replenish your stores daily. Vitamin C helps your tissues repair and your wounds heal. It also acts as an antioxidant to protect your body from stress. One cup of prickly pear also supplies 7 percent of the DV of riboflavin and 4 percent of niacin, both of which are water-soluble B vitamins.
Member Comments