Are Nopales Healthy? A nutrition breakdown of nopales.
Written by Isabel Vasquez RD, LDN
Nopales are the cactus pads of the prickly pear cactus, a plant that grows throughout Mexico and the Southwestern US. Nopales are a beloved food in Mexican cuisine used in dishes like huevos con nopales, tacos de nopales, or served on their own as a side dish.
Since nopales aren’t talked about in mainstream nutrition recommendations in the US, you may wonder if they’re nutritious. As a Latina dietitian, I’m here to tell you that they are, in fact, full of nutrition. They’re a veggie that’s full of fiber, minerals, and antioxidants!
Read on to learn more about the nutrition value, health benefits, and uses for nopales.
Nopales Nutritional Value
Nopales are a veggie rich in soluble fiber, antioxidants, and micronutrients. They’re fat-free and have small amounts of protein and carbs. One cup (149 grams) of cooked nopales has the following nutrition profile:
Protein: 2 grams (g)
Fat: 0 g
Carbohydrates: 5 g
Fiber: 3 g, or 11% of the daily value (DV)
Calcium: 244 milligrams (mg), or 19% of the DV
Vitamin C: 8 mg, or 9% of the DV
Magnesium: 70 mg, or 17% of the DV
They’re an impressive plant-based source of calcium, so they’re a great food for bone health, especially if you don’t eat much dairy.
Nopales are also rich in antioxidants like phenolic and flavonoid compounds that can help prevent inflammation and cell damage from oxidative stress, per a 2021 study in Antioxidants.
Health Benefits of Nopales
Reduce Oxidative Stress
Nopales contain a number of antioxidants including vitamin C and flavonoids like quercetin 3-methyl ether, narcissin, gallic acid, and coumaric acid. These antioxidants help neutralize harmful free radicals that can cause oxidative stress to your cells.
According to a 2014 study in Molecules, preliminary research shows that thanks to their polyphenol and flavonoid content, nopales may help prevent age-related diseases linked with oxidative stress.
Some diseases linked with oxidative stress include cancer, cardiovascular disease, Alzheimer’s, and more. Eating antioxidant-rich foods like nopales is important for promoting overall health.
May Help Lower Cholesterol
Having high cholesterol puts you at higher risk for heart disease, but dietary changes can help. Because nopales are high in soluble fiber and antioxidants and low in fat, they’re a great food for lowering your cholesterol.
In fact, a 2022 study in the journal Nutrients (CW: weight-stigmatizing language) found that eating nopales was linked with lower total cholesterol. The researchers attribute this to the polyphenols and fiber in nopales that alter the gut microbiome and in turn, impact metabolism.
Soluble fiber is especially beneficial as it helps your body excrete excess cholesterol in your stool, per the National Lipid Association.
May Help Lower Blood Sugars
As a low-sugar, high-fiber veggie, nopales are a great food for diabetes and insulin resistance. A 2019 study in Medicina found that eating nopales led to significant reductions in blood sugar, particularly for people with type 2 diabetes. It’s definitely a worthwhile veggie to eat if you’re trying to manage blood sugars.
Researchers believe this benefit is related to nopales’ high soluble fiber content. This type of fiber helps slow digestion which prevents blood sugar spikes, per the CDC. It also helps prevent intestinal uptake of glucose.
Plus, nopales may even improve insulin sensitivity, per a 2017 study in Frontiers in Pharmacology. This helps move sugar from blood to your cells more effectively.
Promote A Healthy Gut Microbiome
In a 2022 study in Nutrients, participants who ate two cups of boiled nopales per day for one month had marked improvements in their gut microbiomes—the community of microorganisms that live in your digestive tract. They also had reductions in total cholesterol and blood sugars, which could have been related to the gut microbiome changes.
It’s worth noting that participants in this study also walked 30 minutes per day and had a calorie restriction, which could have influenced the results.
That said, it makes sense that nopales would be a good food for your gut. They’re packed with soluble fiber, which is incredibly important for the health of your gut microbiome, per a 2021 study in Molecules. It also aids with digestion and helps prevent constipation, per MedlinePlus.
Potential Health Drawbacks of Nopales
Nopales are honestly such a nutrient-dense food, there aren’t any significant health drawbacks to consider. That said, if you are allergic then you should of course avoid nopales.
Nopal supplements, on the other hand, aren’t well-studied and should be taken with caution. They contain a much more concentrated dose of nopales, which may mean more benefits but it likely also means more risks.
Speak with a healthcare provider before starting any new supplement, including a nopal supplement.
How to Cook Nopales
In some places, you can find nopales jarred or canned. These have already been peeled and cooked and you can eat them right out of the container or add them to your favorite dish. You’re most likely to find these if you live in an area with a large Mexican population.
If you purchase nopales fresh, they usually already have the thorns removed. If they don’t, it’s best to wear a protective glove while using a knife or vegetable peeler to remove the thorns so you don’t get pricked.
Then, dice or slice the nopales. They can be prepared in so many different ways—grilled, blanched, pickled, or sautéed! Once they’re prepped, add them to tacos, scrambled eggs, or tostadas. They can also be used to make a salsa or a side salad with tomatoes and onions. Yum!
Final Thoughts
Nopales are a fiber-rich veggie that’s good for your heart and gut. They may also help lower blood sugars and prevent oxidative stress.
So if nopales are central to your culture, know that they’re not only feeding your soul, but they’re also good for your health!
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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