Hearts of Palm Stir-fry
Hearts of Palm Stir-fry is a light, savory dish featuring tender, mild-flavored hearts of palm as the star ingredient, typically tossed with vegetables like bell peppers, onions, and garlic in a simple sauce. This preparation is popular across Latin America, particularly in Brazil, Costa Rica, and the Caribbean, where the ingredient is locally abundant.
🍽️ Nutrition at a glance
This dish is naturally low in carbohydrates and fat while providing a good source of fiber, potassium, and vitamin C. A typical serving contains around 100-150 calories, making it a nutrient-dense, plant-based option.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 3.5 g |
| Carbs | 8 g |
| Fat | 0.5 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 280 mg |
| Potassium | 450 mg |
| Vitamin C | 12 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 40 mcg |
| Manganese | 0.8 mg |
| Copper | 0.2 mg |
| Iron | 2.5 mg |
| Phosphorus | 60 mg |
Per 1 cup (140 g) · estimated, varies by recipe
💡 What's interesting
Hearts of palm are harvested from the inner core of certain palm trees, giving them a unique, artichoke-like texture and a subtle, slightly nutty flavor that absorbs seasonings beautifully in stir-fries.
