Healthy Cooked Nopales with Salt: Nutritional Benefits & Easy Recipe
Nopales (Cooked with Salt) – Nutritional Information
Nopales, also known as prickly pear cactus pads, are a vibrant and nutritious vegetable commonly used in Mexican cuisine. Cooked with a touch of salt, they offer a delightful, mild flavor and a variety of health benefits. Below is the detailed nutritional breakdown of cooked nopales:
Ingredients:
- Nopales (Prickly Pear Cactus Pads), cooked with salt
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 15.0 kcal |
| Protein | 1.35 g |
| Fat | 0.05 g |
| Saturated Fat | 0.006 g |
| Carbohydrates | 3.28 g |
| Fiber | 2.0 g |
| Sugars | 1.12 g |
| Calcium | 164.0 mg |
| Iron | 0.5 mg |
| Magnesium | 47.0 mg |
| Phosphorus | 16.0 mg |
| Potassium | 195.0 mg |
| Sodium | 20.0 mg |
| Zinc | 0.21 mg |
| Copper | 0.049 mcg |
| Manganese | 0.408 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 5.3 mg |
| Thiamine (Vitamin B1) | 0.011 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 0.296 mg |
| Vitamin B6 | 0.067 mg |
| Folate | 3.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 22.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- Common allergens: Nopales are naturally gluten-free and do not contain dairy, nuts, or soy. However, as they are typically cooked with salt, individuals with salt sensitivities or those on a low-sodium diet should consider adjusting the seasoning accordingly.
- Cross-contamination: As nopales are typically prepared in shared kitchens or processing facilities, there is a potential for cross-contamination with other allergens like wheat, dairy, or nuts, especially in packaged or processed forms. Always check labels or consult with the preparer if you have severe allergies.
Dietary Preferences:
- Vegan: Yes, nopales are plant-based and suitable for a vegan diet.
- Gluten-Free: Yes, this food is naturally free from gluten, making it safe for those with celiac disease or gluten sensitivity.
- Low-Calorie: Nopales are an excellent option for those looking to reduce their caloric intake while still enjoying a flavorful, nutritious vegetable.
- Keto-Friendly: Due to their low carbohydrate content (3.28g per 100g), nopales can be included in a ketogenic or low-carb diet.
- Paleo-Friendly: Yes, nopales fit well within the paleo diet, being a whole, minimally processed vegetable.
- Low-Sodium: Despite being cooked with salt, the sodium content of nopales remains relatively low (20mg per 100g), which is favorable for individuals monitoring their sodium intake.
Culinary Tips:
Nopales have a distinctive, slightly tart flavor that pairs well with a variety of ingredients. They can be enjoyed in salads, tacos, scrambled eggs, or simply as a side dish. To prepare, gently remove the spines from the pads using a vegetable peeler or knife, then slice or chop as desired. The cactus pads can be sautéed, grilled, or boiled, and a sprinkle of salt enhances their natural flavor. For a fresh twist, combine them with tomatoes, onions, and cilantro for a vibrant salsa, or add them to your favorite vegetable stir-fry.
Conclusion:
Cooked nopales with salt are a nutrient-dense food choice packed with fiber, vitamins, and minerals, particularly calcium and magnesium. Their mild flavor and versatility in the kitchen make them a great addition to various dishes, and their health benefits make them an excellent choice for those seeking low-calorie, high-nutrient vegetables in their diet. Whether you’re trying them for the first time or incorporating them regularly into your meals, nopales are a delicious way to add diversity and nutrition to your culinary repertoire.
