A prickly pear is a fruit that grows on cactus plants and can provide numerous health benefits. One 1-ounce (28-gram) serving of raw prickly pear contains approximately 42 calories.

Not only is prickly pear low in calories, but it's also an excellent source of vitamins and minerals. A single serving contains 3% of the recommended daily amount of vitamin C, 5% of the recommended daily amount of magnesium, and 4% of the recommended daily amount of potassium.

Here's a look at the various health benefits and uses of prickly pear.

Calories and Nutritional Content

As previously mentioned, a one-ounce serving of raw prickly pear contains approximately 42 calories. It's also a great source of fiber, containing roughly 2 grams per serving. Fiber is essential for good digestion and can help regulate blood sugar levels. In addition to fiber, prickly pear contains a variety of vitamins and minerals, including vitamin C, magnesium, and potassium. These nutrients can help support a healthy immune system, improve bone health, and aid in muscle function.

Aids in Digestion

The high fiber content in prickly pear makes it an excellent food for promoting healthy digestion. Fiber helps stimulate the digestive system and prevents constipation. Prickly pear is also a prebiotic, meaning it helps feed the healthy bacteria in your gut, which further supports digestive health.

Good Source of Fiber

Prickly pear is an excellent source of fiber, containing roughly 2 grams per serving. A high-fiber diet can help regulate blood sugar levels, prevent constipation, and promote healthy digestion. Additionally, getting enough fiber in your diet may reduce your risk of several chronic diseases.

Rich in Vitamins and Minerals

Prickly pear is a great source of several essential vitamins and minerals. For example, a one-ounce serving contains 3% of the recommended daily amount of vitamin C, 5% of the recommended daily amount of magnesium, and 4% of the recommended daily amount of potassium. These nutrients can help support a healthy immune system, improve bone health, and aid in muscle function.

May Help Lower Cholesterol

Animal studies suggest that prickly pear may help lower cholesterol levels. In one study, mice that were fed a high-cholesterol diet and prickly pear extract had significantly lower levels of total cholesterol and LDL cholesterol compared to mice that were fed a high-cholesterol diet alone. More research is needed to determine if prickly pear has similar effects in humans.

Potential Anti-Inflammatory Properties

Preliminary studies suggest that prickly pear may have anti-inflammatory effects in the body. In one study, participants who had consumed prickly pear extract experienced reduced inflammation and improved symptoms of hangovers. More research is needed to determine if these effects are reproducible and meaningful.

Possible Health Benefits

Prickly pear has been associated with several potential health benefits, including improved digestion, lower blood sugar levels, reduced inflammation, and decreased cholesterol levels. However, more research is needed to determine if these benefits are reproducible and meaningful.

Uses in Cooking

Prickly pear can be used in a variety of dishes, including salads, salsas, and smoothies. It can also be cooked and used in jams, syrups, and desserts. The fruit has a slightly sweet taste and a texture similar to watermelon.

Types of Prickly Pear

There are over 200 species of prickly pear cactus, with different varieties found in North, Central, and South America. The most commonly consumed species are the Indian fig (Opuntia ficus-indica) and the Mexican prickly pear (Opuntia megacantha).

How to Store Prickly Pear

Prickly pear can be stored at room temperature for a few days. If you want to extend the shelf life, you can store them in the refrigerator for up to 2 weeks. To prepare prickly pear, be sure to wear gloves to protect your hands from the spines. Cut off the top and bottom of the fruit, then slice off the thick skin. The flesh can be used as desired.