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Hearts of palm nutrition: calories, carbs, GI, protein, fiber, fats

Hearts of palm, canned
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Hearts of palm

Hearts of palm
Calories  ⓘ Calories for selected serving 28 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (146 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.8 (alkaline)
TOP 20% Iron ⓘHigher in Iron content than 80% of foods
TOP 24% Sodium ⓘHigher in Sodium content than 76% of foods
TOP 26% Vitamin C ⓘHigher in Vitamin C content than 74% of foods
TOP 27% Magnesium ⓘHigher in Magnesium content than 73% of foods
TOP 30% Manganese ⓘHigher in Manganese content than 70% of foods

Hearts of palm calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 28
Calories in 1 cup 41 146 g
Calories in 1 piece 9 33 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 17% 117% 27% 28% 16% 56% 31% 44% 182% 3.8%
Calcium: 174mg of 1,000mg 17%
Iron: 9.4mg of 8mg 117%
Magnesium: 114mg of 420mg 27%
Phosphorus: 195mg of 700mg 28%
Potassium: 531mg of 3,400mg 16%
Sodium: 1278mg of 2,300mg 56%
Zinc: 3.5mg of 11mg 31%
Copper: 0.4mg of 1mg 44%
Manganese: 4.2mg of 2mg 182%
Selenium: 2.1µg of 55µg 3.8%

Mineral chart - relative view

3.1 mg
TOP 20%
426 mg
TOP 24%
38 mg
TOP 27%
1.4 mg
TOP 30%
58 mg
TOP 31%
0.13 mg
TOP 41%
1.2 mg
TOP 50%
177 mg
TOP 65%
65 mg
TOP 73%
0.7 µg
TOP 86%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 0% 0% 26% 2.8% 13% 8.2% 7.6% 5.1% 29% 0% 0% 0%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E: 0mg of 15mg 0%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 24mg of 90mg 26%
Vitamin B1: 0.03mg of 1mg 2.8%
Vitamin B2: 0.17mg of 1mg 13%
Vitamin B3: 1.3mg of 16mg 8.2%
Vitamin B5: 0.38mg of 5mg 7.6%
Vitamin B6: 0.07mg of 1mg 5.1%
Folate: 117µg of 400µg 29%
Vitamin B12: 0µg of 2µg 0%
Choline: 0mg of 550mg 0%
Vitamin K: 0µg of 120µg 0%

Vitamin chart - relative view

7.9 mg
TOP 26%
39 µg
TOP 38%
0.06 mg
TOP 79%
0.44 mg
TOP 80%
0.13 mg
TOP 87%
0.02 mg
TOP 90%
0.01 mg
TOP 92%
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

3% 5% 88% 3%
Protein:
Daily Value: 5%
2.5 g of 50 g
2.5 g (5% of DV )
Fats:
Daily Value: 1%
0.6 g of 65 g
0.6 g (1% of DV )
Carbs:
Daily Value: 2%
4.6 g of 300 g
4.6 g (2% of DV )
Water:
Daily Value: 5%
90.2 g of 2,000 g
90.2 g (5% of DV )
Other:
2 g
2 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 25% 28% 22% 19% 13% 12% 17% 19% 24%
Tryptophan: 69mg of 280mg 25%
Threonine: 291mg of 1,050mg 28%
Isoleucine: 303mg of 1,400mg 22%
Leucine: 507mg of 2,730mg 19%
Lysine: 273mg of 2,100mg 13%
Methionine: 126mg of 1,050mg 12%
Phenylalanine: 294mg of 1,750mg 17%
Valine: 342mg of 1,820mg 19%
Histidine: 165mg of 700mg 24%

Fat type information

30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.2 g

Fiber content ratio for Hearts of palm

52% 48%
Sugar: 0 g
Fiber: 2.4 g
Other: 2.2 g

All nutrients for Hearts of palm per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 28kcal 1% 94% 1.7 times less than OrangeOrange
Protein 2.5g 6% 74% 1.1 times less than BroccoliBroccoli
Fats 0.62g 1% 79% 53.7 times less than CheeseCheese
Vitamin C 7.9mg 9% 26% 6.7 times less than LemonLemon
Net carbs 2.2g N/A 65% 24.4 times less than ChocolateChocolate
Carbs 4.6g 2% 61% 6.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 38mg 9% 27% 3.7 times less than AlmondsAlmonds
Calcium 58mg 6% 31% 2.2 times less than MilkMilk
Potassium 177mg 5% 65% 1.2 times more than CucumberCucumber
Iron 3.1mg 39% 20% 1.2 times more than Beef broiledBeef broiled
Fiber 2.4g 10% 32% Equal to OrangeOrange
Copper 0.13mg 15% 41% 1.1 times less than ShiitakeShiitake
Zinc 1.2mg 10% 50% 5.5 times less than Beef broiledBeef broiled
Phosphorus 65mg 9% 73% 2.8 times less than Chicken meatChicken meat
Sodium 426mg 19% 24% 1.2 times less than White BreadWhite Bread
Vitamin A 0µg 0% 100%
Manganese 1.4mg 61% 30%
Selenium 0.7µg 1% 86%
Vitamin B1 0.01mg 1% 92% 24.2 times less than Pea rawPea raw
Vitamin B2 0.06mg 4% 79% 2.3 times less than AvocadoAvocado
Vitamin B3 0.44mg 3% 80% 21.9 times less than Turkey meatTurkey meat
Vitamin B5 0.13mg 3% 87% 9 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.02mg 2% 90% 5.4 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Trans Fat 0g N/A 100% N/AMargarine
Folate 39µg 10% 38% 1.6 times less than Brussels sproutsBrussels sprouts
Saturated Fat 0.13g 1% 80% 45.3 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.1g N/A 81% 95.1 times less than AvocadoAvocado
Polyunsaturated fat 0.2g N/A 78% 233.5 times less than WalnutWalnut
Tryptophan 0.02mg 0% 92% 13.3 times less than Chicken meatChicken meat
Threonine 0.1mg 0% 90% 7.4 times less than Beef broiledBeef broiled
Isoleucine 0.1mg 0% 90% 9 times less than Salmon rawSalmon raw
Leucine 0.17mg 0% 90% 14.4 times less than Tuna BluefinTuna Bluefin
Lysine 0.09mg 0% 91% 5 times less than TofuTofu
Methionine 0.04mg 0% 90% 2.3 times less than QuinoaQuinoa
Phenylalanine 0.1mg 0% 91% 6.8 times less than EggEgg
Valine 0.11mg 0% 91% 17.8 times less than Soybean rawSoybean raw
Histidine 0.06mg 0% 90% 13.6 times less than Turkey meatTurkey meat

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 28
% Daily Value*
0.95%
Total Fat 0.62g
0.59%
Saturated Fat 0.13g
0
Trans Fat 0g
0
Cholesterol 0mg
19%
Sodium 426mg
1.5%
Total Carbohydrate 4.6g
9.6%
Dietary Fiber 2.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.5g
Vitamin D 0mcg 0

Calcium 58mg 5.8%

Iron 3.1mg 39%

Potassium 177mg 5.2%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Hearts of palm nutrition infographic

Hearts of palm nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.