Ensalada de Nopales
Ensalada de Nopales is a vibrant, traditional Mexican salad made primarily from diced, cooked prickly pear cactus pads (nopales). The cactus is typically boiled or grilled and then tossed with ingredients like tomatoes, onions, cilantro, and crumbled cheese, often dressed with lime juice and salt. It's a staple side dish or light meal found throughout Mexico.
🍽️ Nutrition at a glance
This salad is generally low in calories, carbohydrates, and fat, while being a good source of dietary fiber, vitamin C, and magnesium. A typical serving contains roughly 80-120 calories, depending on the amount of added cheese or oil.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 2.5 g |
| Carbs | 7 g |
| Fat | 1 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 200 mg |
| Vitamin C | 12 mg |
| Vitamin A | 300 IU |
| Vitamin K | 8 mcg |
| Calcium | 100 mg |
| Magnesium | 40 mg |
| Potassium | 350 mg |
| Iron | 1.0 mg |
| Manganese | 0.3 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, nopales are a deeply rooted ingredient in Mexican cuisine, representing a connection to indigenous foodways. Nutritionally, they are unique for containing soluble fiber that may help support healthy blood sugar levels.
