Raw vs Cooked: Which Nopales are Healthier?

Nopales are vegetables that can be consumed both raw and cooked, but which one is more beneficial in terms of nutrition?

Nopales are not an excellent source of any particular vitamin.

However, they contain a good amount of vitamin A, and vitamin C and some vitamin B6 (Pyroxidine), and vitamin K.

Raw vs Cooked Nopales Nutrition

Are cooked nopales more nutritious? Let’s make an in-depth comparison of raw vs cooked nopales and see.

This comparison will begin by examining raw and cooked nopales’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw nopales compare to 100 grams of cooked nopales.

The second table compares 100 grams of raw nopales and the caloric equivalent of cooked nopales.

After cooking 100 grams of raw nopales, you will get around 107 grams of cooked nopales, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw nopales?

So if you cook 100 grams of raw nopales, you will get around 107 grams of cooked nopales, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Nopales Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, nopales gain weight, so the amount of calories in 100 grams is lower in cooked nopales.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked nopales compare for weight loss: nopales are slightly lower in calories, with 15 calories per 100 grams, compared to 16 calories per 100 grams of nopales nopales.

Protein Content in Raw Nopales and Cooked Nopales

Cooked nopales are higher in protein and have around 2% more protein than nopales nopales.

Cooked nopales offer 1.4 grams of protein per 100 grams, while nopales nopales offer 1.3 grams.

Carbohydrate Content in Raw Nopales and Cooked Nopales

In this section, we’ll examine the carbohydrate content in raw and cooked nopales.

Continue reading to find out how raw and cooked nopales compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

Cooked and raw nopales contain the same amount of total carbohydrates, 3.3 grams per 100 grams.

Sugars

Speaking of sugars in nopales, cooked nopales contain less sugar than raw, 3% precisely.

100 grams of cooked nopales contain 1.12 grams of sugar, while the same amount of raw nopales contains 1.15 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked nopales.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw nopales are a better option for you.

They have 2.2 grams of fiber per 100 grams, while cooked nopales provide 2 grams of fiber.

Fat Content in Raw Nopales and Cooked Nopales

Like other plant foods, nopales are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked nopales:

• Raw Nopales: 0.1 grams per 100 grams
• Cooked Nopales: 0.1 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw nopales and cooked nopales contain the same amount of saturated fats, 0 grams per 100 grams.

Raw Nopales vs Cooked Nopales Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked nopales’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw nopales weigh 107 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw nopales or 117 grams of cooked nopales.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw nopales are a better source of vitamin C, vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

However, cooked nopales offer a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

Raw and cooked nopales contain the same amount of vitamin D, vitamin B1 (Thiamine), vitamin B12 (Cobalamin), and vitamin E.

In the following table, you can easily compare cooked vs raw nopales’ vitamins content:

Raw Nopales vs Cooked Nopales Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more copper, iron, magnesium, manganese, potassium, and zinc by eating nopales raw than cooked.

However, if your goal is to increase the intake of calcium, phosphorus, selenium, and sodium, you should choose cooked over raw nopales.

Finally, raw and cooked nopales contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked nopales, side by side.

The Bottom Line

The debate between raw or cooked nopales has nutritional and culinary aspects to consider.

While raw nopales provide many vitamins and minerals, cooking nopales can increase the availability of many of these nutrients.

However, cooking nopales can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked nopales into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked nopales comes down to individual preferences and dietary goals.