Агент планування харчування

Prickly Pears

Prickly pears, raw (Northern Plains Indians)

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories42
% Daily Value
  • Total Fat 0,11 g0%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol —
  • Sodium 4 mg0%
  • Total Carbohydrate 10,17 g4%
  • Dietary Fiber 5,3 g19%
  • Total Sugars 1,02 g
  • Protein 0,12 g0%
  • Vitamin D —
  • Calcium 180 mg14%
  • Iron 0,2 mg1%
  • Potassium 130 mg3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Prickly pears, raw (Northern Plains Indians) contains 42 kcal calories, 0,12g protein, and 69mg magnesium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

42kcal
  • Protein1%(0 kcal)
  • Carbs97%(41 kcal)
  • Fat2%(1 kcal)

Nutrient density

50/ 100

Meets ≥10% Daily Value for 5 of 22 nutrients

Moderate nutrient density

Use Prickly Pears in your next meal plan

Melio can build a complete week of meals around Prickly Pears (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan

Category: American Indian / Alaska Native Foods

Low calorieLow sodiumLow sugarLow fatHigh calciumGluten-free
Potassium : Sodium ratio32.5 : 1
favorable
  • Prickly Pears has a potassium-to-sodium ratio of 32.5:1, which is considered favorable for blood-pressure support.
  • Prickly Pears contains more fiber per 100 g than cooked oatmeal — 5 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

42 kcal2%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

0,12 g0%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

10,17 g4%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,11 g0%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

5,3 g19%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

1,02 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

4 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

130 mg3%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

180 mg14%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

69 mg16%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

11 mg1%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,2 mg1%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,14 mg1%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,02 mg2%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,58 mg25%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

0,1 µg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

11 mg12%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

2,9 µg2%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,01 mg1%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,03 mg2%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,29 mg2%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,08 mg5%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

4,3 mg1%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

89,22 g—

Household serving sizes

g
pad peeled
19 g
pad
61 g

Frequently asked questions about Prickly Pears

How many calories in Prickly Pears?

Prickly Pears contains 42 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Prickly Pears?

Prickly Pears contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Prickly Pears?

Per 100 grams, Prickly Pears contains 0.12 g protein, 10.17 g carbohydrates, and 0.11 g total fat.

Is Prickly Pears good for keto or low-carb?

Prickly Pears has 10.2 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Prickly Pears nutrition data come from?

Nutrition data for Prickly Pears is sourced from USDA FoodData Central (FDC ID 169816). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169816/nutrients.

Diet compatibility

  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Prickly Pears

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Prickly Pears.

3 meal ideas using Prickly Pears

Starter templates matched to Prickly Pears's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with prickly Pears

    Use prickly Pears alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Balanced lunch plate with prickly Pears

    Build a plate around prickly Pears, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.

  • Dinner

    Low-sodium dinner with prickly Pears

    Roast prickly Pears with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 169816), accessed 2019-04-01.

Published: 2019-04-01

More foods in American Indian / Alaska Native Foods

Use Prickly Pears in your next meal plan

Melio can build a complete week of meals around Prickly Pears (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Prickly Pears: 180 mg Calcium per 100g + recipes | План харчування