Nopales, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 1.3 g · 5 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 3.3 g · 13 kcal/100g
Fiber 2.2 g
Water 94 g
Total energy 16 kcal

Energy is predominantly from carbs (69%); EFSA recommends 45–60% for a balanced diet

Fat quality —
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.04g

This food contains negligible fat

Protein quality 79 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 99%
Lysine 99%
Methionine + Cysteine 79%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (79% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 28 / 100 How is this scored?

Vitamins

Vitamin A 23 µg
Vitamin C 9.3 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 5 µg
Thiamin (B1) 0.01 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.07 mg
Folate (B9) 3 µg
Vitamin B12 0.00 µg

Minerals

Calcium 164 mg
Iron 0.6 mg
Magnesium 52 mg
Phosphorus 16 mg
Potassium 257 mg
Sodium 21 mg
Zinc 0.3 mg
Copper 0.05 mg
Manganese 0.46 mg
Selenium 0.7 µg

Notable source of Manganese (23% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.