Hearts of palm, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Hearts of palm are the edible inner cores of certain palm trees, prized for their tender, slightly crunchy texture and delicate, mildly tangy flavor reminiscent of artichoke. Nutritionally, they are a low-calorie, high-fiber choice, providing a modest 115 kcal per 100g with a notable 1.5g of fiber. Their unique, vegetable-like quality makes them a versatile ingredient in both raw and cooked preparations.
Calorie split: 9% protein · 89% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love hearts of palm for their unique, mild flavor and satisfying, crisp-tender texture that adds a gourmet touch to salads, tacos, and appetizers. Their versatility allows them to be used as a meat substitute or a sophisticated addition to many dishes, making them a favorite in both health-conscious and culinary circles.
⚠️ Watch-outs & how to enjoy it better
While generally healthy, hearts of palm can be high in sodium if canned or pickled, which may concern those monitoring salt intake. To counteract this, choose fresh or low-sodium varieties, and pair them with potassium-rich foods like bananas or sweet potatoes to help balance sodium levels. Additionally, their natural sugars (17.16g per 100g) could affect blood sugar in sensitive individuals, so portion control and pairing with protein or healthy fats is advisable.
Key benefits
- Low-calorie, high-fiber vegetable option
- Good source of potassium and vitamin C
- Contains antioxidants like flavonoids
- Naturally gluten-free and low in fat
- May support digestive health due to fiber content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Hearts of palm are harvested from the inner core of palm trees, and the process often requires cutting down the entire tree, which has led to sustainable farming practices and the development of palm varieties that can regenerate after harvesting.
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 115 kcal |
| Energy | 481 kj |
| Protein | 2.7 g |
| Total lipid (fat) | 0.20 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 25.6 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 17.2 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 140 mg |
| Potassium, K | 1806 mg |
| Sodium, Na | 14.0 mg |
| Zinc, Zn | 3.7 mg |
| Copper, Cu | 0.64 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 8.0 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.90 mg |
| Vitamin B-6 | 0.81 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 41.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 68.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Hearts of palm, canned — USDA does not publish this profile for Hearts of palm.
| Tryptophan | 0.02 g |
| Threonine | 0.10 g |
| Isoleucine | 0.10 g |
| Leucine | 0.17 g |
| Lysine | 0.09 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.05 g |
| Valine | 0.11 g |
| Arginine | 0.18 g |
| Histidine | 0.06 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.17 g |
| Glutamic acid | 0.30 g |
| Glycine | 0.11 g |
| Proline | 0.09 g |
| Serine | 0.08 g |
FAQ
What do hearts of palm taste like?
Hearts of palm have a mild, slightly tangy flavor with a subtle nutty undertone, often compared to artichoke or white asparagus. Their texture is tender yet crisp, making them enjoyable both raw and cooked.
Are hearts of palm healthy?
Yes, hearts of palm are a nutritious food, low in calories and fat, and a good source of fiber, potassium, and vitamin C. They also contain antioxidants and can be part of a balanced diet, though canned versions may be high in sodium.
How do I use hearts of palm in cooking?
Hearts of palm can be used in a variety of dishes, from salads and ceviches to tacos and stir-fries. They can be eaten raw, sliced, or chopped, and are often pickled or canned for convenience. They pair well with citrus, herbs, and other vegetables.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.15 kcal/g · 9% calories from protein · 1.5 g fiber · 17.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.