How Much Oxalate Is in Cactus (Nopal (Prickly Pear))?
mg oxalate
per serving
Serving: 1 cup (86 g)
Verdict: 🔴 Avoid
Per 100g: 152 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Cactus (Nopal (Prickly Pear)) is a Avoid food (🔴) at 131 mg oxalate per serving — past the 100 mg line. The safest approach is choosing a lower-oxalate alternative instead. If it shows up occasionally in a meal, keep the portion minimal and boost fluids.
Putting Cactus (Nopal (Prickly Pear)) in context: it lands well above the category average of 27 mg. In the database, 80% of vegetables (219 of 271) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical vegetables here averages 27 mg oxalate per serving, so Cactus (Nopal (Prickly Pear)) runs 384% above that baseline. That places it on the higher end for oxalate in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all vegetables rated Avoid for a full side-by-side.
Why does oxalate per 100g matter?
Per-100g values put every food on the same scale, which is handy when serving sizes differ a lot between foods — or when your portion doesn't match the standard serving. It lets you compare apples to apples on oxalate density. For Cactus (Nopal (Prickly Pear)), the measured oxalate value is 131 mg per 1 cup (Avoid).
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. Applied to Cactus (Nopal (Prickly Pear)): 131 mg oxalate per 1 cup — Avoid per Harvard (2024).
How does this compare to other foods?
Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods. For Cactus (Nopal (Prickly Pear)), the measured oxalate value is 131 mg per 1 cup (Avoid).