If you're not familiar with nopales -- or prickly pear cacti -- you might not find the food too appetizing. However, nopales are a diverse vegetable that can be grilled on their own or served as part of salads and other dishes or used as a side for entrees. Nopales have a flavor similar to that of asparagus and are low in calories, so they can be a pleasant change of pace when you're dieting.
Calories
Nopales are a low-calorie food, with 100 g of cooked nopales providing just 15 calories. This amount comprises less than 1 percent of the daily suggested intake of 2,000 calories and makes nopales a good choice for dieting. Other vegetables tend to be higher in calories than nopales; a 100 g serving of cooked peas contains 84 calories.
Carbohydrates
Nopales derive most of their calories from carbohydrates, but they are still relatively low in carbohydrates. An 100 g serving of nopales contains just 3 g of carbohydrates, so it can be suitable for a low-carbohydrate diet. While such diets aren't required for weight loss, they can be beneficial. A study from the July 2008 issue of "The New England Journal of Medicine" found that low-carbohydrate diets produced more weight loss than diets higher in carbohydrates.
Fiber
In addition to being low in carbohydrates, nopales are rich in fiber, which can also be beneficial for dieting. Each 100 g serving of nopales provides 2 g of fiber, so 66 percent of the carbohydrates in nopales come from fiber. Fiber is essential, because it promotes digestive health, regular bowel movements and feelings of fullness.
Protein
Nopales are low in protein. A 100 g serving provides just 1.3 g. Protein is essential for your health, because it supports the maintenance and growth of your body's cells and tissues. According to the Institute of Medicine, you should consume at least .8 g of protein for each kilogram of your body weight each day.
Fat
Nopales contain virtually no fat. While this is beneficial because fat is high in calories, the nutrient also helps your body absorb certain nutrients and promotes satiety, so it can be beneficial.
Minerals
Nopales provide several minerals, but they are particularly rich calcium and potassium. Nopales also offer some magnesium and phosphorus.
Vitamins
Nopales are not rich sources of vitamins, but they do offer some vitamin A. Nopales are devoid of vitamin D and vitamin E.
References
- USDA National Nutrient Database: Nopales, Cooked, Without Salt
- USDA National Nutrient Database: Peas, Green, Cooked, Boiled, Drained, Without Salt
- "The New England Journal of Medicine"; Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet; I. Shai et al.; July 2008
- Colorado State University Extension; Dietary Fiber; J. Anderson, S. Perryman, L.Young and S. Prior; December 2010
- Harvard School of Public Health Nutrition Source: Protein
- Medline Plus; Dietary Fats; July 2011
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