Hearts of Palm Salad
Hearts of Palm Salad is a refreshing, crisp salad featuring the tender, ivory-colored inner core of certain palm trees as its star ingredient. It typically combines sliced hearts of palm with ingredients like tomatoes, onions, avocado, and a zesty lime or citrus vinaigrette. The dish is popular throughout Latin America and the Caribbean, with variations found in countries like Brazil, Venezuela, and Costa Rica.
🍽️ Nutrition at a glance
This salad is generally low in calories (around 150-250 per serving) and carbohydrates, while providing a good source of fiber, potassium, and vitamin C. It is also relatively low in fat unless ingredients like avocado or oil are added generously, making it a light, nutrient-dense option.
Nutrition breakdown
| Calories | 40 kcal |
| Protein | 2.5 g |
| Carbs | 6 g |
| Fat | 0.5 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 280 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Vitamin C | 10 mg |
| Folate | 40 mcg |
| Manganese | 0.5 mg |
| Phosphorus | 60 mg |
| Zinc | 0.8 mg |
| Vitamin B6 | 0.1 mg |
Per 1 cup (130 g) · estimated, varies by recipe
💡 What's interesting
Hearts of palm are a sustainable and unique vegetable harvested from the inner core of palm trees, often compared in texture to artichoke hearts. Nutritionally, they are prized for being low in calories and high in minerals, and in some cultures, they are considered a delicacy traditionally foraged from the wild.
