Hearts of Palm
Tender palm-stem sections, usually canned, with a mild artichoke-like flavour and little fat.
Nutrition per 100 g
Standardised to 100 g of hearts of palm, drained, canned for fair comparison. Typical serving: 100 g canned, drained — 28 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 28 kcal | 28 kcal | 100 kcal |
| Protein | 2.5 g | 2.5 g | 8.9 g |
| Carbohydrate | 4.6 g | 4.6 g | 16.4 g |
| Fat | 0.6 g | 0.6 g | 2.1 g |
| Fibre | 2.4 g | 2.4 g | 8.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of hearts of palm, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 7.9 mg | 7.9 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.011 mg | 0.011 mg | <1% |
| Riboflavin | 0.057 mg | 0.057 mg | 4% |
| Niacin | 0.44 mg | 0.44 mg | 3% |
| Vitamin B6 | 0.022 mg | 0.022 mg | 1% |
| Folate | 39 µg | 39 µg | 10% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.13 mg | 0.13 mg | 3% |
| Minerals | |||
| Calcium | 58 mg | 58 mg | 4% |
| Iron | 3.1 mg | 3.1 mg | 17% |
| Magnesium | 38 mg | 38 mg | 9% |
| Phosphorus | 65 mg | 65 mg | 5% |
| Potassium | 177 mg | 177 mg | 4% |
| Sodium | 426 mg | 426 mg | 19% |
| Zinc | 1.2 mg | 1.2 mg | 11% |
| Selenium | 0.7 µg | 0.7 µg | 1% |
| Copper | 0.13 mg | 0.13 mg | 14% |
| Manganese | 1.4 mg | 1.4 mg | 61% |
Source: USDA FoodData Central — Hearts of palm, canned
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat hearts of palm?
- Micronutrients for relatively few calories when portions stay reasonable.
- Tender palm-stem sections, usually canned, with a mild artichoke-like flavour and little fat.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Lime, Olive oil, Chili.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
- Sodium varies widely in canned foods; rinsing or choosing no-salt-added labels helps.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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