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Nutritional Info: Prickly pears, raw

The USDA reference number for this food is: 09287
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Prickly pears, raw

Nutrition Facts

Serving Size: 1 cup (149g or 5.3 oz)
 

Amount Per Serving

 

Calories

61
Calories from Fat 6
 

% Daily Value*

 

Total Fat

1g
1%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

7mg
0%
 

Total Carbohydrate

14g
5%
 
Dietary Fiber 5g21%
 
Sugars 0g
 

Protein

1g
 
Vitamin A1% · Vitamin C2%
 
Calcium8% · Iron2%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Prickly Pear Cactus Fruit
Prickly Pear Cactus Fruit

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Calories

Calories

Serving Size: 1 cup (149g or 5.3 oz)
kcal*kjoules*RDI%
 
Total Calories61 kcal256 kJ3%
 
from Carbs51.3 kcal214.78 kJ
 
from Fat6.4 kcal26.61 kJ
 
from Protein3.7 kcal15.29 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 149 grams of Prickly pears, raw


Vitamin Content

Vitamin Content

Serving Size: 1 cup (149g or 5.3 oz)
AmountRDI%
 
Vitamin A 64.07 IU 1%
 
Vitamin B6 0.0894 mg 4%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 20.86 mg 2%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.02086 mg 1%
 
Riboflavin 0.0894 mg 5%
 
Niacin 0.6854 mg 3%
 
Pantothenic Acid ~
 
Folate 8.94 mcg 2%
 
Folate, Food 8.94 mcg 2%
 
Folate, DFE 8.94 mcg DFE 2%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 149g (5.26 oz) of Prickly pears, raw contains. Vitamin RDI for 149 grams of Prickly pears, raw


Mineral Content

Mineral Content

Serving Size: 1 cup (149g or 5.3 oz)
AmountRDI%
 
Calcium 83.44 mg 8%
 
Iron 0.447 mg 2%
 
Magnesium 126.65 mg 32%
 
Phosphorus 35.76 mg 4%
 
Potassium 327.8 mg 7%
 
Sodium 7.45 mg 0%
 
Zinc 0.1788 mg 1%
 
Copper 0.1192 mg 6%
 
Manganese ~
 
Selenium 0.894 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 149g (5.26 oz) of Prickly pears, raw contains. Mineral RDI for 149 grams of Prickly pears, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (149g or 5.3 oz)
AmountRDI%*
 
Protein1.0877g2%
 

Essential Aminos

 
Histidine
 
Isoleucine
 
Leucine
 
Lysine
 
Methionine
 
Phenylalanine
 
Threonine
 
Tryptophan
 
Valine
 

Non-essential Aminos

 
Arginine
 
Alanine
 
Aspartate
 
Cystine
 
Glutamate
 
Glycine
 
Hydroxyproline
 
Proline
 
Serine
 
Tyrosine
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† ~
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. We only have basic data on the amount of protein contained in Prickly pears, raw and not the breakdown of amino acid content.


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (149g or 5.3 oz)
AmountRDI%
 
Total Carbohydrates14.2593g5%
 
Dietary Fiber5.364g21%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
149g (5.26 oz) grams of Prickly pears, raw contains 14.2593 grams of carbohydrates which is 5% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 149 grams of Prickly pears, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (149g or 5.3 oz)
AmountRDI%
 
Total Fat0.7599g1%
 
Total Omega-3 Fatty Acids0.03427g
 
Total Omega-6 Fatty Acids0.27714g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.09983g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.07748g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.0149g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.11175g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.00149g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.10728g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.00298g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.31737g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.27714g
 
Linolenic Acid   [Octadecatrienoic Acid]0.03427g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Prickly pears, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 149 grams of Prickly pears, raw
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (149g or 5.3 oz)
Amount
 
Alcohol0g
 
Water130.4495g
 
Ash2.4436g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Prickly pears, raw:

Prickly pears, raw is an excellent source of Magnesium and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 100
Athletic Diet - Low Fat, High Protein and Carbs 70
Low Fat Diet (e.g. Jenny Craig) 58
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 93
Low Sodium Diet 96
Low Glycemic Index Diet (e.g. South Beach Diet) 32
Low Protein Diet 89
Horizontal bar chart


How long will it take to burn 61 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 61 calories contained in 149g (5.26 oz)g of Prickly pears, raw. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 61 calories
Stretching20 mins(180 cal/hr)
Walking (3.5 mph)13 mins(280 cal/hr)
Bicycling (<10 mph)13 mins(290 cal/hr)
Dancing11 mins(330 cal/hr)
Light gardening/yard work11 mins(330 cal/hr)
Golf (walking and carrying clubs)11 mins(330 cal/hr)
Hiking10 mins(370 cal/hr)
Amount of Vigorous exercise to burn 61 calories
Weight lifting (vigorous effort)8 mins(440 cal/hr)
Heavy yard work (chopping wood)8 mins(440 cal/hr)
Basketball (vigorous)8 mins(440 cal/hr)
Walking (4.5 mph)8 mins(460 cal/hr)
Aerobics8 mins(480 cal/hr)
Swimming (slow freestyle laps)7 mins(510 cal/hr)
Running/jogging (5 mph)6 mins(590 cal/hr)
Bicycling (>10 mph)6 mins(590 cal/hr)
Exercise profile for 149g (5.26 oz) of Prickly pears, raw

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Prickly pears, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 20 Aug 2019 https://skipthepie.org/fruits-and-fruit-juices/prickly-pears-raw/

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Tangerines, (mandarin oranges), canned, juice pack, drained Tangerines, (mandarin oranges), canned, light syrup pack Tangerines, (mandarin oranges), raw
USDA Commodity peaches, canned, light syrup, drained USDA Commodity pears, canned, juice pack, drained USDA Commodity pears, canned, light syrup, drained
USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, solids and liquids Watermelon, raw




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