Nopales vs Okra: Calories and Nutrition Compared (2026)

Nopales has 16 calories and 1.3 g of protein, while Okra has 33 calories and 1.9 g of protein. Okra is higher in protein and calories.

Nopales and Okra are both nutritious vegetables with distinct profiles. This comparison highlights their calorie, protein, carbohydrate, and fiber content.

What Is the Difference Between Nopales and Okra?

Nopales are the edible pads of the prickly pear cactus, often used in Mexican cuisine. They are low in calories and provide dietary fiber. Okra, also known as lady's finger, is a flowering plant valued for its edible green seed pods. It is commonly used in various dishes for its unique texture.

Nopales vs Okra: Nutrition Side by Side

The following table presents a side-by-side comparison of Nopales and Okra's nutritional values.

Nutrient (per 100 g)	Nopales (raw)	Okra (raw)
Calories	16 kcal	33 kcal
Protein	1.3 g	1.9 g
Carbs	3.3 g	7.5 g
Sugar	1.1 g	1.5 g
Fat	0.1 g	0.2 g
Fiber	2.2 g	3.2 g
Sodium	21 mg	7 mg

Which Is Better, Nopales or Okra?

For weight loss: Nopales has 16 calories, while Okra has 33 calories, making Nopales the lower-calorie option.

For muscle and protein: Okra contains 1.9 g of protein, compared to 1.3 g in Nopales, making Okra the higher protein choice.

For low-carb or low-sugar: Nopales has 3.3 g of carbohydrates and 1.1 g of sugar, while Okra has 7.5 g of carbohydrates and 1.5 g of sugar, making Nopales lower in both.

How to Track Nopales and Okra Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Okra has 1.9 g of protein, while Nopales has 1.3 g of protein.

Which has fewer calories?

Nopales has 16 calories, while Okra has 33 calories.

What is the carbohydrate content in Nopales?

Nopales contains 3.3 g of carbohydrates per 100 g.

What is the fiber content in Okra?

Okra has 3.2 g of fiber per 100 g.

How much sugar is in Nopales?

Nopales contains 1.1 g of sugar per 100 g.

What is the sodium content in Okra?

Okra has 7 mg of sodium per 100 g.

Key Takeaways

• Nopales: 16 calories, 1.3 g protein, 3.3 g carbs, 1.1 g sugar, 0.1 g fat, 2.2 g fiber, 21 mg sodium.
• Okra: 33 calories, 1.9 g protein, 7.5 g carbs, 1.5 g sugar, 0.2 g fat, 3.2 g fiber, 7 mg sodium.
• Nopales is lower in calories compared to Okra.
• Okra has a higher protein content than Nopales.
• Nopales has lower carbohydrates and sugar than Okra.
• Both vegetables provide dietary fiber and are low in fat.