The prickly pear, also known as the “prickly pear,” is the fruit of various species of cactus, particularly the genusOpuntia. Although it is still relatively unknown in many German households, this fruit has a lot to offer. Originally from Central and South America, it has now spread to many parts of the world, especially in dry regions. The combination of sweet taste, high water content and numerous nutrients makes the prickly pear a real insider tip.
Nutritional information of prickly pear per 100 grams
When you enjoy prickly pear, you not only get a sweet snack, but also a variety of important nutrients. Here is an overview:
| nutrient | Quantity per 100 g | Daily requirement (%) |
|---|---|---|
| Calories | 36 - 61 kcal | |
| protein | <1 g | |
| Fett | <1 g | |
| Carbohydrates | 6 - 10 g | |
| fiber | 3.5 - 5 g | |
| Vitamin C | 12.50 - 23 mg | 14% - 19% |
| Vitamin A (as beta-carotene) | 10 µg | 1.25% |
| Magnesium | 77 - 85 mg | 20 % - 24 % |
| Potassium | 220 - 250 mg | ~6% - ~7% |
| calcium | 56 - 118 mg | 6% - 14.75% |
Health Benefits of Prickly Pear
The prickly pear not only offers exotic enjoyment, but also a variety of health benefits that are good for your body.
Low in calories and still filling:With only 40 to 50 calories per medium-sized fruit, the prickly pear is the perfect snack for figure-conscious connoisseurs. It's low in calories, but still extremely filling - a dream for anyone who wants to snack healthy and light.
High water content:The prickly pear consists mostly of water, which makes it an ideal thirst quencher. That's why it grows where it grows - in dry climates.
Digestive:If you often struggle with digestive problems, then you should try prickly pears. The high fiber content ensures regulated digestion and can prevent constipation. A healthy intestinal flora also strengthens the immune system.
Antioxidants for your health:Prickly pears are packed withAntioxidantssuch as flavonoids, polyphenols and betalains, which help fight free radicals and prevent cell damage. A study shows that eating prickly pears can have significantly more effect than taking vitamin C alone.
In a study¹ of 18 healthy participants, consumption of prickly pear fruit reduced oxidative stress markers - malondialdehyde and 8-epi-prostaglandin F(2alpha) - by up to 75% and 30%, respectively, after two weeks. In addition, oxidative damage to lipids was reduced by half. These results suggest that prickly pear components, beyond classic antioxidants, may play an important role in improving the body's antioxidant capacity.
Blood sugar levels under control:Prickly pear cactus has been shown in both animal and human studies² to lower blood sugar levels, particularly in people with type 2 diabetes. This blood sugar-lowering effect could be due to two mechanisms. Firstly, there is the so-called postprandial effect, which is triggered by the fiber it contains. After eating, this fiber slows sugar absorption and stabilizes blood sugar levels. Secondly, there is the hypoglycemic effect, which is due to certain blood sugar-lowering substances in the plant. The fiber in prickly pear is not absorbed by the digestive system but affects the way the body absorbs bile salts, cholesterol and glucose. A study by Chandalia et al. (2000) showed that a high-fiber diet can reduce plasma glucose concentrations by up to 10% within 24 hours. The soluble fiber contained in the prickly pear, such as pectin and mucilage, also increases the viscosity of the food in the intestines and thus slows down the absorption of sugar into the blood.
One study (1992) found that consuming 100 grams of cooked prickly pear three times daily before meals for ten days significantly reduced fasting blood sugar levels in patients with diabetes.
Cardiovascular Benefits:In addition to its blood sugar-lowering properties, the prickly pear can also support the cardiovascular system. Research shows² that eating prickly pears can lower cholesterol and improve platelet function. One study found that regularly consuming 250 grams of cooked prickly pear flesh over a four-week period significantly reduced both total cholesterol and “bad” LDL cholesterol. Additionally, prickly pear helps regulate platelet activity, which can reduce the risk of atherosclerosis (hardening of the arteries) - a common complication in people with type 2 diabetes and high cholesterol. These heart-healthy effects make prickly pear a valuable addition to the diet for people who want to protect their heart and blood vessels.
What does a prickly pear taste like?
Many people wonder what this exotic fruit actually tastes like. The answer?Sweet, mild and slightly refreshing, often compared to a mix of pear and watermelon. The flesh is soft and juicy, with many small seeds reminiscent of kiwis. Anyone who has tried it will love it!
How do you eat prickly pears?The prickly pear has long been an integral part of Mexican cuisine. She is found inSalads, soups, casseroles, sandwiches and even in smoothies and drinks. The fruit and its edible pads (cladodies) are used both raw and cooked.
Tips for preparing the prickly pear
Since the prickly pear grows in tropical and subtropical regions, it can be a challenge to find it in our supermarkets. However, supermarkets such as Kaufland or Edeka occasionally stock them in their range.In the current Kaufland brochureFind prickly pears on sale - the perfect opportunity to try this versatile fruit!
Safety first:Because the prickly pear is covered in fine thorns (called glochids), you should wear gloves when peeling or hold the fruit with a fork to avoid injury. Cut off both ends of the fruit, make a longitudinal cut in the peel and carefully peel it off. Depending on where you get the prickly pear from, the glochids may already be removed. Nevertheless, caution is advised if some thorns are still present.
@mamalatinatipsLearn how to peel prickly pears. Also known as cactus fruit, these fruits are sweet, juicy and pack with fiber. Eat them raw or in agua fresca or with chili powder.#mamalatinatips #pricklypear #bud #casatiktok #howtoplay ♬ original sound – Silvia Martinez – Mexican Food
Fresh as a snack:The prickly pear can be eaten raw. Simply peel, cut into slices and enjoy plain - an ideal snack between meals or as a highlight in a fruit salad.
Tropical smoothie:For a refreshing smoothie, you can combine prickly pear with mango and pineapple. The sweet taste goes perfectly with other tropical fruits. Tip: If the seeds bother you, simply strain the fruit through a sieve.
Delicious jam:Prickly pears are ideal for jams. The pulp contains a lot of pectin, which makes it easier to thicken the jam. Cooked together with sugar and lemon juice, you have a delicious spread in no time.
Cactus fenugreek salad:Combine the sweet fruit with cucumber, mint, feta and a squeeze of lime juice. The fruity note of the prickly pear harmonizes wonderfully with the hearty and fresh ingredients. For a crunchy and nutritious version, mix prickly pear pieces with fresh leafy greens, red pepper and toasted almonds. Refine the whole thing with a simple vinaigrette dressing made from olive oil, vinegar and a squeeze of lemon juice - a perfect combination of sweet, nutty and fresh!
Prickly pear water: A popular drink in many hot regions is prickly pear water. To do this, the pulp is mixed in water and then poured through a sieve to remove the seeds. The result is a hydrating and refreshing drink that can be finished off with mint and a squeeze of lemon juice.
The prickly pear is an exceptional fruit that is mild and unobtrusive in taste and offers a range of health benefits. With its anti-inflammatory, digestive and antioxidant properties, it is an excellent addition to a healthy diet. No matter whether you eat it fresh, use it in a smoothie or cook it into jam - the prickly pear is versatile and easy to integrate into everyday life.
Sources:
- Chandalia, M., et al. (2000). “Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus.” PubMed.https://pubmed.ncbi.nlm.nih.gov/15277160/
- Castillo, D. L., et al. (1992). “The Hypoglycemic Effects of Prickly Pear (Opuntia spp.) in Type 2 Diabetes.” eScholarship.https://escholarship.org/uc/item/555845bf
- Healthline. “Prickly Pear: Health Benefits and Uses.”www.healthline.com/nutrition/prickly-pear-benefits
