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Natural Cactus Calories
Rich in water and fiber, low in calories, source of vitamins and minerals
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Natural Cactus has 16 calories. It contains 3.3 g of carbs, 1.3 g of protein, 0.1 g of fat and 2.2 g of fiber. Its 51 mg of Magnesium covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Natural Cactus Nutrition Facts
Selected: 100 g
16
KCAL / 100G
Carbs
3.3g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 27% · Fat 5%
Natural Cactus nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Natural Cactus?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 16 kcal |
| 1 slice (thin) | 30 g | 5 kcal |
| 1 piece (small) | 50 g | 8 kcal |
| 1 slice (thick) | 60 g | 10 kcal |
| 1 serving (medium) | 80 g | 13 kcal |
| 100 g | 100 g | 16 kcal |
| 1 cup (chopped) | 120 g | 19 kcal |
| 1 serving (large) | 150 g | 24 kcal |
| 1 piece (large) | 200 g | 32 kcal |
Calculated from 16 calories per 100 g.
Frequently Asked Questions About Natural Cactus
Can you eat Natural Cactus?
Yes, but only edible cactus species should be eaten. The vegetable commonly sold as cactus is usually the young pad of an Opuntia, not an ornamental cactus. Don’t eat a plant unless you can reliably identify it as an edible species.
What part of Natural Cactus do you eat?
For vegetable dishes, people usually eat the young, flat pads, after removing the spines and their tiny hair-like bristles. Some cactus species also produce edible fruit, but the fruit and pads are different parts with different preparation needs.
How do you remove the spines from Natural Cactus?
Wear gloves and scrape the spines off Natural Cactus with a sturdy knife, working away from your hands. The fine bristles can be hard to see and may irritate skin, so rinse and inspect the pad carefully before cutting or cooking it.
How do you stop Natural Cactus from getting slimy when cooked?
To reduce Natural Cactus’s slippery mucilage, cook cut pieces in a hot pan until their liquid evaporates, or briefly boil them and drain well. Avoid overcrowding the pan, which releases more moisture and makes browning harder.
Is Natural Cactus the same as nopales?
Nopales are the edible pads of prickly pear cactus, often called Natural Cactus when sold as a vegetable. The name Natural Cactus can be broader, so check that the product is an edible pad rather than an ornamental cactus or a cactus fruit.
Can Natural Cactus be grilled?
Yes, whole or sliced Natural Cactus pads can be grilled after their spines are removed. Brush them lightly with oil, cook until tender with browned patches, then slice and serve with lime, salsa, or alongside grilled vegetables.
Does Natural Cactus taste like anything familiar?
Natural Cactus has a mild, slightly tart, green flavor that some people compare with green beans or asparagus. Its texture can be juicy and a little slippery, especially when boiled; grilling or pan-cooking gives it a firmer texture.
Can you freeze Natural Cactus?
Yes, Natural Cactus can be frozen. Clean and slice the pads, briefly blanch them, cool and drain them well, then pack them airtight. Freezing softens the texture, so thawed pieces are usually better in cooked dishes than in salads.
Can Natural Cactus help control blood sugar?
Natural Cactus contains fiber and relatively little carbohydrate, but it should not be relied on to control blood sugar or replace diabetes treatment. Its effect can vary with the meal and your medication; ask your clinician how to fit it into your plan.
How do you make Natural Cactus less slippery?
For less slippery Natural Cactus, choose young pads, slice them, and cook them uncovered over fairly high heat so released liquid can evaporate. A little acidity from lime or tomato can also balance the texture, though it does not remove all the mucilage.
Natural Cactus Vitamins & Minerals
Vitamins
Vitamin C
9mg · 10% DV
Vitamin K
5µg · 4% DV
B6
0.04mg · 2% DV
Biotin
0.7µg · 2% DV
Minerals
Magnesium
51mg · 12% DV
Potassium ⭐
220mg · 6% DV
Calcium
58mg · 6% DV
Copper
0.04mg · 4% DV
Sodium
6mg · 0% DV
Natural Cactus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Natural Cactus
To burn the 16 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Natural Cactus?
Natural Cactus usually refers to the edible pads of certain cacti, known as nopales in Mexico, where they are a familiar ingredient. The pads are cleaned of their spines and can be eaten raw, though they are more often cooked. Outside Mexico, you may find them fresh or preserved in specialist shops and Latin American markets.
Their flavour is mild and slightly tangy, and cooking makes the firm flesh tender, with a subtly slippery texture. Add cooked pads to salads, eggs, tacos or stews, or grill them as a simple side. They are mostly water and fibre and low in calories: 100 g contains 16 calories. If the texture is new to you, grilling or sautéing them and serving with lime or tomato is an easy introduction.
How Nutritious Is Natural Cactus?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Natural Cactus Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Natural Cactus Contain Allergens?
No known major allergens
Which Diets Is Natural Cactus Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Natural Cactus Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.