Nopal, also known as prickly pear, is an edible cactus native to Central America, especially Mexico. There are over 100 different types, with Opuntia ficus-indica being the most widely cultivated for food. Nopales, the pads or leaves of the cactus, have been a staple in the Central American diet since long before the arrival of the Spanish. Both spineless and spined varieties can be grown with ease in southern California. These plants sprout in the spring and autumn, which are the best times to eat them when they are young, juicy, and at their best flavor.
Nopales leaves or paddles can be found in Mexican grocery stores, sold in cans, jars, dried, or in juice form. They are a versatile ingredient in Mexican cuisine, featuring in dishes like carne con nopales, huevos con nopales, and tacos de nopales, as well as salads with panela cheese, onion, and tomato. Other popular uses include nopales con costillas de puerco y chile rojo, pico de gallo con nopales, and chile colorado con nopales.
The taste of nopales leaves is slightly citrusy, with a moist, crunchy, and slightly slimy texture that resembles diced green bell pepper. Overcooking can make them excessively slimy and rubbery, so it's essential to remove them from heat when they turn pale.
Nutritional Profile of Nopales
Nopal cactus is considered ketogenic due to its low net carb content, approximately 1 gram per cup of serving. According to the US Gov. FoodData Central, one cup of raw nopales contains:
- 13.8 calories
- 1.14 grams (g) of protein
- 0.08 g of fat
- 2.86 g of carbohydrate
- 1.89 g of fiber
- 0.99 g of sugar
- 19.8 micrograms (mcg) of vitamin A
- 8 milligrams (mg) of vitamin C
- 141 mg of calcium
- 4.56 mcg of vitamin K
Nopales are low in sugar (carbs), making them ketogenic-friendly. They are also low in calories, being mainly water-filled, and rich in antioxidants and health-promoting nutrients like vitamins and minerals. Nopales contain antiviral and anti-inflammatory properties.
Read also: Easy Low-Carb Cheese Crackers
Nopal water is rich in electrolytes, supporting hydration. Brands like Truenopal cactus water offer organic nopal cactus juice with seven naturally occurring electrolytes and minerals, including potassium and magnesium, with no added sugars, sodium, preservatives, fat, or GMOs, and it’s vegan and gluten-free. Nopal water also has less than half the calories and sugar of coconut water.
Nopales and the Ketogenic Diet
Nopales or nopalitos and prickly pears are keto-friendly and can be enjoyed on low-carb or sugar-free diets. One cup of sliced nopales contains only 1 net carb. Nopales are the paddles/leaves of the prickly pear cactus, which is a type of cactus with flat-stemmed spiny stems and edible fruit. The edible fruit is called prickly pears.
Nopal is indeed keto-friendly, hinging on its remarkably low carbohydrate content. Following a keto diet means keeping carbs low and focusing on high fats and moderate proteins. Nopal contains only a minimal amount of carbs. A 100g serving of Nopal holds only 1.13g of net carbs, making it suitable for a ketogenic diet. Net carbs are calculated by subtracting the fiber from total carbohydrates. On a ketogenic diet, daily carbohydrate intake is typically restricted to around 20-50g. Nopal's low carb content makes it a great addition to even the strictest keto diets without disrupting ketosis.
Understanding Net Carbs
Net carbs are what you get after subtracting the fiber from total carbohydrates. Fiber isn't processed the same way as other carbs in your body. The fiber portion of Nopal doesn't count towards your daily carb limitation in a keto diet context.
Nutritional Data of Nopal
Nopal is a type of cactus known for being low in net carbohydrates, with only 1.13g per 100g serving, and contains a myriad of other essential nutrients. Nopal's impressive nutritional profile includes a modest amount of protein with 1.32g per 100g. One of the standout traits of Nopal is its high water content at 94.12g per 100g, which can contribute to maintenance of proper hydration levels.
Read also: Keto Calorie Counting: A Detailed Guide
Among vitamins, it contains Vitamin A, B-6, C, and K1. Vitamin C is especially notable as it contributes to your immune system and to normal collagen formation, supporting the normal function of blood vessels, bones, teeth, skin, and cartilage. The list of minerals in Nopal is sizable, and key minerals include Calcium, Iron, Magnesium, and Potassium. Each 100g portion provides 164mg of Calcium - important for maintenance of normal bones and teeth.
The nutritional composition of Nopal per 100g is as follows:
| Nutrient Name | Amount and Unit per 100g |
|---|---|
| Net Carbs | 1.13g |
| Carbohydrate, by difference | 3.33g |
| Fiber, total dietary | 2.2g |
| Total fats | 0.09g |
| Protein | 1.32g |
| Sodium, Na | 21.0mg |
| Potassium, K | 257.0mg |
| Magnesium, Mg | 52.0mg |
| Calcium, Ca | 164.0mg |
| Vitamin A | 23.0ug |
| Vitamin B-6 | 0.07mg |
| Vitamin C, total ascorbic acid | 9.3mg |
| Vitamin K1 | 5.3ug |
| Copper, Cu | 0.05mg |
| Iron, Fe | 0.59mg |
| Phosphorus, P | 16.0mg |
| Selenium, Se | 0.7ug |
| Zinc, Zn | 0.25mg |
| Beta-carotene | 250.0ug |
| Manganese, Mn | 0.46mg |
| Thiamin | 0.01mg |
| Riboflavin | 0.04mg |
| Niacin | 0.41mg |
| Pantothenic acid | 0.17mg |
| Folate, total | 3.0ug |
| Choline, total | 7.3mg |
| Calories | 16.0kcal |
| Water | 94.12g |
| Tryptophan | 0.01g |
| Threonine | 0.04g |
| Isoleucine | 0.05g |
| Leucine | 0.08g |
| Lysine | 0.06g |
| Methionine | 0.02g |
| Cystine | 0.01g |
| Phenylalanine | 0.05g |
| Tyrosine | 0.03g |
| Valine | 0.06g |
| Arginine | 0.05g |
| Histidine | 0.02g |
| Alanine | 0.05g |
| Aspartic acid | 0.09g |
| Glutamic acid | 0.14g |
| Glycine | 0.05g |
| Proline | 0.04g |
| Serine | 0.04g |
| Fatty acids, total saturated | 0.02g |
| Fatty acids, total monounsaturated | 0.02g |
| Fatty acids, total polyunsaturated | 0.05g |
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system.
Health Benefits of Nopales
Reaping the health benefits of Nopal extends beyond its keto compatibility. Its effects on health, especially when incorporated into a keto diet, are numerous and noteworthy. Nopal is rich in dietary fiber, a key nutrient acclaimed for its potential role in digestion and satiety, aiding in maintaining a healthy gut. Nopal is also a treasure-trove of essential micronutrients, including vitamins B6, C, and K, and minerals like calcium and magnesium. Vitamin C acts as an antioxidant and supports the immune system, while calcium contributes to bone health. Additionally, Nopal contains bioflavonoids, powerful antioxidant compounds that may help the body fight off harmful free radicals, potentially supporting preventive health. Nopal also features a relatively low caloric value, aligning with the commonly observed calorie deficit aspect of a keto diet. Scientific studies suggest that Nopal might have a stabilizing effect on blood sugar.
Incorporating Nopales into Your Keto Meal Plan
Here are some ways to incorporate nopales into your keto meal plan:
Read also: Magnesium Supplements for Keto
- Scrambled with Eggs: Sauté diced Nopal with onions, bell peppers, and spices before adding beaten eggs.
- Grilled Nopal: Grill slices of Nopal along with your favorite keto-friendly meats.
- Nopal Salad: Add thinly sliced raw Nopal to a mix of leafy greens, avocados, and cherry tomatoes, with a squeeze of lemon and extra virgin olive oil.
- Nopal Stir-Fry: Stir-fry thinly sliced Nopal with other keto-friendly veggies like bell peppers, zucchini, and broccoli in a bit of olive oil.
- Detox Nopal Smoothie: Blend raw Nopal with cucumbers, spinach, and unsweetened almond milk.
Keto-Friendly Vegetable Alternatives to Nopales
Several other low-carb vegetables align beautifully with a ketogenic diet and possess their own health benefits:
- Zucchini: With roughly 1.5g of net carbs per 100g, zucchini fits snugly into a low-carb, ketogenic lifestyle. It can be spiralized as a pasta substitute, diced into a stir-fry, or sliced and grilled for a wonderful side dish.
- Bell Peppers: Especially the green ones, bell peppers are refreshing and low in carbohydrates with just 2.9g net carbs in a 100g serving. They deliver a dose of vitamin C and beta-carotene, acting as potent antioxidants.
- Spinach: With only about 1.4g net carbs per 100g, baby spinach is an ideal keto-friendly alternative. It's a fantastic source of essential vitamins and minerals, such as potassium, iron, and vitamins A and C.
- Cauliflower: At 3g net carbs per 100g, cauliflower can be a delightful addition. It brings versatility similar to Nopal, finding its place in different recipes - from a rice substitute to a base for tasty pizza crusts.
Cooking with Nopales
Ever wondered how to cook nopales at home? It’s easy! Here's what you need to know about choosing and cooking cactus paddles, including 2 cooking methods:
- It’s another easy dish to keep in your back pocket.
- Nopales are really versatile.
- They’re delicious.
- They’re good for you.
Nopal cactus pads contain antioxidants, vitamins, and minerals. They’re anti-inflammatory and a good fiber source. Nopales make a great stand-in for meat in dishes like tacos and burritos.
Look for paddles that are flexible, but not soft. They should be bright green, without dark spots. Try to get paddles that are 6-8 inches long. Smaller nopales are more tender but more difficult to work with.
Preparing Nopales
Handling nopales can be a little tricky, as they’re prickly pear cactus leaves. Usually, when you get them at the grocery store, most of the thorns have already been removed. You may still need to do a little trimming, though. Hold the cactus paddles with tongs or a kitchen towel.
Instructions
- Use a knife (or potato peeler) to carefully remove knobs and thorns from paddles. Work inward, moving from the end of nopales toward the thick base using a gentle sawing motion. Leave as much skin on paddles as possible.
- Once knobs and thorns are removed, carefully trim paddles. Remove approximately ¼-inch from the end of nopales and approximately ½-inch from the thick base of nopales.
- Wash trimmed nopales under running water, then slice paddles into strips or squares. Set aside.
Boiled Nopales
- Fill a large pot with water and salt well. Add smashed garlic cloves to water and place pot over high heat. Bring water to boil.
- Once liquid begins to boil rapidly, add prepared nopales to pot. Cover pot with lid and boil nopales 8 to 10 minutes or until paddles are tender and mucilage has seeped out.
- Carefully pour liquid and nopales through a colander or strainer. Rinse boiled nopales well under running water to remove any remaining mucilage, then enjoy as desired.
Sweated Nopales
- Heat a medium skillet over medium-high heat. When skillet is hot, add 1 tablespoon neutral oil and swirl pan to coat. Heat oil until hot and shimmering, then add prepared nopales to skillet and generously sprinkle salt over.
- Reduce heat to medium and cover skillet with lid.
Prickly Pear Fruit
The edible fruit of the prickly pear cactus is also keto-friendly. Also known as cactus fruit, tuna fruit, or cactus pear, it boasts a naturally sweet flavor and can be used in various desserts. It's very low in calories and sugars, which makes it ideal for ketogenic and low-carb diets.
Rich in antioxidants and phytochemicals, the cactus fruit fights inflammation and keeps your immune system strong. It also has beneficial effects on blood sugar levels, blood lipids, and bone health.
The cactus fruit has lots of different names, including prickly pear, nopal, cactus ficus-indica, barbary fig, and opuntia. This juicy fruit comes from the Nopal cactus, which grows in hot, arid areas. More than 200 varieties exist, such as cactus fruits with yellow, pink, or white flesh.
The fruit isn't the only edible part of the prickly pear cactus. Its soft pads, which are called nopales, can be enjoyed raw or used in both sweet and savory dishes. They make a healthy addition to scrambled eggs, salads, tacos, soups, stews, chili, salsa, and even lasagna.
According to a 2014 review featured in the journal Molecules, this fruit is rich in phytochemicals with hypoglycemic, neuroprotective, and antioxidant effects. It also protects against bacteria and germs, fights inflammation, and supports liver health. As WebMD notes, a single serving of cactus fruit may lower blood sugar levels by up to 48 percent.
Cactus Fruit Nutrition Facts
A single fruit offers 24 percent of the daily recommended vitamin C intake along with high doses of calcium, magnesium, potassium, and copper. On top of that, it has only 42 calories. It has only 9.9 grams of carbohydrates, including 3.7 grams of fiber. You'll also get small amounts of vitamin A, vitamin B6, niacin, thiamin, iron, and selenium. With less than one gram of fat per serving, it's a perfect addition to your slimming plan.
More Reasons to Eat Cactus Fruit
In addition to vitamins and minerals, prickly pears contain phenolic compounds, plant sterols, and amino acids that promote overall health and fight disease. Betalain, the pigment that gives this fruit its vibrant color, neutralizes free radicals and may prevent inflammation, according to a 2016 research paper published in Comprehensive Reviews in Food Science and Food Safety. This natural compound protects the liver and supports bone health.
One of the studies cited in this review suggests that betalain may relieve osteoarthritis pain. Furthermore, it improves blood lipids, regulates blood glucose levels, and reduces inflammation. Even when used in low concentrations, it seems to be more effective at preventing metabolic dysfunctions than resveratrol, a potent antioxidant. In some clinical trials, it reduced blood sugar levels by up to 50 percent.
This plant compound also exhibits diuretic effects. If you're struggling with water retention, add prickly pears to your daily menu.
Prickly Pears and Weight Loss
A 2015 meta-analysis published in the journal Nutrition indicates that prickly pear consumption may cause significant reductions in body fat, cholesterol levels, and blood pressure. These findings show that prickly pears not only promote fat loss but also keep your heart healthy. The fiber in this fruit binds to dietary fat and reduces its absorption, leading to weight loss. Fiber also suppresses appetite and increases satiety, making it easier to cut calories and stick to your diet.
Cactus Fruit Protects Against Inflammation
According to a 2018 study published in Food & Nutrition Research, cactus pear may help prevent and reduce inflammation. Subjects who consumed cactus pear fruit pulp twice daily experienced a major reduction in C-reactive protein, tumor necrosis factor-α, and other inflammatory markers. At the same time, their antioxidant levels increased. Researchers attribute these results to the vitamins and antioxidants that occur naturally in prickly pears. Betanin, kaempferol, glutathione, and beta-carotene are just a few examples. These nutrients improve immune function, boost your antioxidant intake, and offset the harmful effects of inflammation.
Get Rid of a Hangover
Prickly pear juice is a safe, natural remedy for headaches, dizziness, dry mouth, and other hangover symptoms, according to Medscape. This natural remedy lowers inflammatory markers in the bloodstream, which in turn, may help offset the side effects of alcohol consumption. If you're planning a night out, drink a glass or two of cactus fruit juice before consuming alcohol to cut the risk of a severe hangover in half.