Prickly Pear Nutrition

Prickly Pear Nutrition

Prickly pear nutrition contains an excellent source of magnesium and calcium, and also contains 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 pear nutrition also provides 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 pear nutrition contains 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, raw

    Refuse: 25%  (Seeds, skin, and bud end)
    Scientific Name:  Opuntia spp.
    NDB No: 09287 (Nutrient values and weights are for edible portion)

    NutrientUnits1.00 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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