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Prickly Pear Nutrition
the nutritional value of prickly pears and full prickly pear nutrition information...
Prickly pears are an excellent source of magnesium and calcium, and contain good amounts of potassium and fibre.
Prickly pears are an excellent source of magnesium which helps to relax the nerves and muscles, plays a part in bone health and also helps with blood circulation.
Prickly pears also provide a good fruit source of calcium
which is needed for bone health. Calcium also plays a part in blood clotting and helps support nerve and muscle functioning.
A good source of vitamin C, prickly pears can help
protect the cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also helps with dietary iron absorption.
Prickly pears also contain a good amount of potassium which helps the nerves and muscles to function properly and also maintains the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.
Prickly pears contain good amounts of fibre which supports bowel regularity and therefore helps to prevent bowel cancer. Fibre also helps to maintain blood sugar and
cholesterol
levels.
One prickly pear contains around 42 calories.
THE FULL NUTRITIONAL VALUE OF PRICKLY PEARS:
Prickly pears, rawRefuse: 25% (Seeds, skin, and bud end)
Scientific Name: Opuntia spp.
NDB No: 09287 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 fruit without refuse
-------
103g
| | Proximates
|
|
Water
|
g
|
90.18
|
|
Energy
|
kcal
|
42
|
|
Energy
|
kJ
|
177
|
|
Protein
|
g
|
0.75
|
|
Total lipid (fat)
|
g
|
0.53
|
|
Ash
|
g
|
1.69
|
|
Carbohydrate, by difference
|
g
|
9.86
|
|
Fiber, total dietary
|
g
|
3.7
| | Minerals
|
|
Calcium, Ca
|
mg
|
58
|
|
Iron, Fe
|
mg
|
0.31
|
|
Magnesium, Mg
|
mg
|
88
|
|
Phosphorus, P
|
mg
|
25
|
|
Potassium, K
|
mg
|
227
|
|
Sodium, Na
|
mg
|
5
|
|
Zinc, Zn
|
mg
|
0.12
|
|
Copper, Cu
|
mg
|
0.082
|
|
Selenium, Se
|
mcg
|
0.6
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
14.4
|
|
Thiamin
|
mg
|
0.014
|
|
Riboflavin
|
mg
|
0.062
|
|
Niacin
|
mg
|
0.474
|
|
Vitamin B-6
|
mg
|
0.062
|
|
Folate, total
|
mcg
|
6
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
6
|
|
Folate, DFE
|
mcg_DFE
|
6
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
2
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
26
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
3
|
|
Vitamin A, IU (1)
|
IU
|
44
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.069
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.054
|
|
18:0
|
g
|
0.010
|
|
Fatty acids, total monounsaturated
|
g
|
0.077
|
|
16:1 undifferentiated
|
g
|
0.002
|
|
18:1 undifferentiated
|
g
|
0.074
|
|
20:1
|
g
|
0.001
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.219
|
|
18:2 undifferentiated
|
g
|
0.192
|
|
18:3 undifferentiated
|
g
|
0.024
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
Footnotes:
1 Green variety
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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