Is Cactus Water Good for You? 6 Ways It May Benefit Your Health

If you use social media, you may have seen influencers marketing cactus water. Like many trendy “water alternatives,” cactus water naturally contains some nutrients that you can’t get from regular water. And it’s readily available at many grocery and online stores. 

But is cactus water actually good for you? Let’s take a look at its potential benefits and downsides.

What is cactus water?

Cactus water is a drink made from the brightly colored fruit of the prickly pear cactus. These fruits are called nopal fruit, or nopales. Cactus water is sometimes called nopal water or cactus juice.

“Cactus water is extracted either from the juice of the fruit or from concentrate,” said Samantha Peterson, RD, a functional registered dietitian and holistic wellness practitioner.

Then it’s “often blended with a bit of filtered water for taste and consistency,” she said.

Like the nopal fruit itself, cactus water is pink. It often contains pulp from the nopal fruit, though some brands remove the pulp. 

What does cactus water taste like?

Peterson describes cactus water as fruity and tangy — with a taste that’s a blend between watermelon and bubble gum. 

“It’s not as thick or tropical as coconut water, and it doesn’t have that polarizing, salty aftertaste either,” she said.

Is cactus water good for you?

Cactus water hasn’t been researched. But there are studies on the prickly pear cactus plant and its nopal fruit. Let’s take a look at some of cactus water’s potential health benefits. 

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1. Provides hydration 

Cactus water is made by combining cactus fruit juice with filtered water. This makes it a hydrating alternative to plain water.

2. Offers electrolytes

Cactus juice is naturally rich in electrolytes. Electrolytes are minerals that carry an electric charge in your body. They help with essential functions, including:

• Balancing the amount of water in your body 

• Keeping your muscles and nerves working properly

• Maintaining a healthy heart rate and rhythm

Here’s a rundown of the specific electrolytes in cactus fruit pulp, along with their benefits: 

• Calcium: Calcium helps build healthy bones.

• Potassium: Potassium is crucial for nerve and muscle function, among other things. The potassium in cactus water can be beneficial since most U.S. adults don’t get enough potassium in their diet. 

• Magnesium: Magnesium plays some similar roles to potassium. It also impacts blood sugar levels and blood pressure. 

3. Contains antioxidants

Nopal fruit contains betalains, a type of powerful antioxidant that protects your cells from damage. Antioxidants work by fighting off free radicals, which are unstable molecules. When your body accumulates too many free radicals, it can lead to oxidative stress.

Oxidative stress raises your risk for several chronic conditions, including:

• Heart disease

• Type 2 diabetes

• Cancer

• Chronic obstructive pulmonary disease (COPD)

• Alzheimer’s and Parkinson’s diseases

4. May lower blood pressure 

Research suggests that nopal juice — the primary ingredient in cactus water — may reduce blood pressure. This benefit was seen in people with high blood pressure, Type 2 diabetes, and heart disease. The betalains in cactus juice are likely responsible for this benefit.

The potassium in cactus water may also play a role in regulating blood pressure. This is because potassium:

• Relaxes your blood vessels

• Helps your kidneys clear excess sodium

• Makes you less sensitive to salt

Still, more studies are needed to understand the possible link between cactus water and blood pressure. 

5. May balance blood sugar

Research suggests that the leaves of prickly pear cacti and nopal fruit may help regulate blood sugar. It’s not clear if eating the fruit or drinking cactus juice can have the same effect. 

6. Low in sugar

“Cactus water is low in sugar compared to fruit juices and some coconut waters,” said Peterson. 

One cup of cactus water contains just 4 g of sugar. This refers to natural sugar from the nopal fruit. That’s different from added sugar that manufacturers add to some juices and sports drinks. Natural sugars from fruit (or vegetables) are better for you than added sugars. This is because they come with nutrients that benefit your health, including fiber, which helps prevent blood sugar spikes.

The low sugar content means that cactus water is also low in calories, with only 19 per cup (unsweetened). But keep in mind that some brands of cactus water contain added sugar. 

What is the nutritional value of cactus water?

The nutrition profile will vary somewhat based on the brand. Here are the nutrients in 1 cup of a popular cactus water:

• Calories: 19

• Carbohydrates: 4 g

• Fat: 0 g

• Magnesium: 17 mg (4% DV, or Daily Value)

• Potassium: 158 mg (3% DV)

• Protein: 0 g

• Sodium: 0 mg

• Sugar: 4 g

What are the downsides of drinking cactus water?

Cactus water has relatively few downsides and is safe for most people to drink. But it’s important to note that cactus water may have a diuretic effect. This means that it makes you urinate (pee) more often, similar to coffee. This is probably not an issue for most people. But it can be if you take medications.

This was the focus of a study of rats, which looked at the diuretic effects of cactus water. The study showed that drinking lots of dehydrated cactus fruit extract had a diuretic effect comparable to the effect of a common blood pressure medication (hydrochlorothiazide). That means drinking cactus water while taking certain medications could make you urinate too much and become dehydrated. 

So, if you take blood pressure medication or diuretics, talk to a healthcare professional you trust before drinking cactus water regularly. 

Even if you’re not on medication, cactus water shouldn’t be your main source of hydration. Regular water is still the best form of hydration for most people, most of the time. 

And keep in mind that some brands of cactus water have high amounts of added sugar. So, check the nutrition facts label. The best cactus juice to buy should have little or no added sugars. 

If you can, find a cactus water whose ingredient list states “100% juice.” This means it contains no added sugar, preservatives, or artificial colors and flavors.

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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