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Heart of Palm Nutrition & Calories - Complete data of all nutrients

Hearts of palm, raw
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on April 28, 2022
Education: General Medicine at YSMU
Heart of palm

Summary

Briefly, heart of palm is a low-calorie food with relatively high carbs (25.61g), low protein (2.7g), and fats (0.2g). Heart of palm is a great vitamin B6, copper, potassium, and zinc source.

Heart of palm is a source of health-promoting dietary fiber and polyphenols with anti-oxidant and anti-inflammatory properties.

Introduction

Heart of palm is considered a vegetable. It is the stem cell of certain young palm trees. Heart of palm is also known as palm heart, palmito, or palm cabbage.

Palmito is a salad ingredient and substitute for gluten-free pasta.

This article provides information about heart of palm nutrition and everything you need to know about the food.

Nutrition

This article focuses on the nutrition of raw heart of palm. However, some information will be added about canned heart of palm too.

Macronutrients chart

3% 26% 70% 2%
Protein:
Daily Value: 5%
2.7 g of 50 g
5%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 9%
25.61 g of 300 g
9%
Water:
Daily Value: 3%
69.5 g of 2,000 g
3%
Other:
1.99 g

Nutrient Density

Heart of palm is nutrient-dense, consisting of 69.5% water and 30.5% nutrients.

Things are different for canned heart of palm, as it consists of 90.2% water and 9.8% nutrients.

Calories

Heart of palm is a low-calorie food.

One hundred grams of heart of palm provides 115 calories, whereas the same amount of canned heart of palm provides only 28 calories.

Compared to all foods in our database, heart of palm is in the top 30% of foods low in calories.

Protein

Heart of palm is low in protein. One hundred grams of heart of palm contains 2.7g of proteins, which covers only 5% of the daily need.

Carbohydrates

Most of the heart of palm nutrients are carbs.

One hundred grams of heart of palm contains 25.61g of carbs, covering 9% of the daily need.

Canned heart of palm contains only 4.62g of carbs.

Net Carbs

94% (24.11g) of heart of palm carbs are net carbs, while the remaining 6% (1.5g) is dietary fiber. As the food is high in carbs, it is not suitable for low-carb diets.

Dietary Fiber

One hundred grams of heart of palm contains only 1.5g of dietary fiber, which is considered low.

2020-2025 Dietary Guidelines for Americans recommend consuming 28g of dietary fiber daily for women and 34g for men (1).

Fiber content ratio for Heart of palm

17.16% 1.5% 6.95%
Sugar: 17.16 g
Fiber: 1.5 g
Other: 6.95 g

Fats

Both raw and canned hearts of palm are very low in fats.

One hundred grams of raw heart of palm contains 0.2g of fats, and canned heart of palm - 0.62g.

Fat type information

0.046% 0.005% 0.089%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g

Vitamins

Heart of palm is not particularly rich in vitamins.

Heart of palm is rich only in vitamin B6: it is in the top 15% of foods rich in vitamin B6.

Vitamin B6 has many functions inside the organism, such as participating in normal immune and nervous system functions, protein metabolism, keeping blood sugar in normal ranges, and preventing anemia (2).

Heart of palm contains some levels of vitamins B1, B2, B3, and B9 or folate, vitamin C, as well as vitamin E and A in insignificant levels.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A: 68 IU of 5,000 IU 1%
Vitamin E : 0.5 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 8 mg of 90 mg 9%
Vitamin B1: 0.05 mg of 1 mg 4%
Vitamin B2: 0.18 mg of 1 mg 14%
Vitamin B3: 0.9 mg of 16 mg 6%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0.81 mg of 1 mg 62%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Minerals

Heart of palm is a great source of copper, potassium, and zinc.

One hundred grams of heart of palm covers 72% of the daily copper need, 53% of the daily potassium need, and 34% of the daily zinc need.

One hundred grams of heart of palm covers 20% of the daily iron and phosphorus needs.

Heart of palm contains calcium, magnesium, and selenium at insignificant levels.

Raw heart of palm is very low in sodium (14mg). Compared to raw palmito, canned palmito contains 30 times more (426mg) sodium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 64% 8% 60% 160% 2% 102% 215% 0% 4% 0%
Calcium: 18 mg of 1,000 mg 2%
Iron: 1.69 mg of 8 mg 21%
Magnesium: 10 mg of 420 mg 2%
Phosphorus: 140 mg of 700 mg 20%
Potassium: 1806 mg of 3,400 mg 53%
Sodium: 14 mg of 2,300 mg 1%
Zinc: 3.73 mg of 11 mg 34%
Copper: 0.644 mg of 1 mg 72%
Manganese: 0 mg of 2 mg 0%
Selenium: 0.7 µg of 55 µg 1%
Choline: 0 mg of 550 mg 0%

Phytochemicals

Polyphenols

Heart of palm is a source of polyphenols called chlorogenic acid. Chlorogenic acid is also the ester of caffeic acid and quinic acid, with potential antioxidant and anticancer effects and immune-strengthening abilities (3, 4).

Another health-promoting polyphenol found in heart of palm is protocatechuic acid. It has been shown to have anti-inflammatory, antihyperglycemic, and neuroprotective effects (5, 6).

Flavonoid myricetin has been found in heart of palm (5). Like other polyphenols, it has shown antioxidant, anticancer, antidiabetic, and anti-inflammatory effects (7).

Acidity

The pH value of heart of palm falls from 5 to 7, making it from acidic to neutral (8).

Potential Renal Acid Load or PRAL value is another way of looking at the acidity. The PRAL value measures how much acid or base is produced in the organism from the given food. The PRAL value of heart of palm is -31.9, making it alkaline or base-producing.

Comparison to Similar Foods

Heart of palm vs. Artichoke” Artichoke is much lower in net carbs and calories, is richer in proteins, and contains 3.6 times more dietary fiber. Artichoke is a better source of folate and vitamin K, calcium, and magnesium; meanwhile, heart of palm is a better source of vitamin B2 and B6, potassium, zinc, copper, and phosphorus. Artichoke contains 6.7 times more sodium.

Heart of palm vs. Asparagus” Asparagus is 13.5 times lower in net carbs and somewhat higher in dietary fiber, with similar amounts of fats and protein; consequently, asparagus is lower in calories. Asparagus is higher in vitamins K, A, E, B1, and folate, while heart of palm is higher in vitamin B6, as well as phosphorus, zinc, copper, and potassium.

References

  1. Dietary Guidelines for Americans, 2020-2025
  2. Vitamin B6: MedlinePlus Medical Encyclopedia
  3. https://pubmed.ncbi.nlm.nih.gov/24499380/
  4. Chlorogenic acid | C16H18O9 - PubChem
  5. Palm Hearts: Overlooked Healthy Vegetables
  6. https://pubmed.ncbi.nlm.nih.gov/22519395/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772053/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6443711/
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: April 28, 2022

Important nutritional characteristics for Heart of palm

Heart of palm
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Insulin index ⓘ
N/A
Calories
115
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
24.11 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.
-31.9 (alkaline)
94% Potassium
85% Vitamin B6
82% Copper
75% Zinc
74% Vitamin C
Explanation: The given food contains more Potassium than 94% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B6, Copper, Zinc, and Vitamin C.

Heart of palm Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral chart - relative view

Potassium
1806 mg
TOP 6%
Copper
0.644 mg
TOP 18%
Zinc
3.73 mg
TOP 25%
Iron
1.69 mg
TOP 44%
Phosphorus
140 mg
TOP 54%
Calcium
18 mg
TOP 57%
Sodium
14 mg
TOP 83%
Magnesium
10 mg
TOP 84%
Selenium
0.7 µg
TOP 86%
Choline
0 mg
TOP 100%

Vitamin chart - relative view

Vitamin B6
0.81 mg
TOP 15%
Vitamin C
8 mg
TOP 26%
Folate
24 µg
TOP 45%
Vitamin A
68 IU
TOP 46%
Vitamin B2
0.18 mg
TOP 51%
Vitamin E
0.5 mg
TOP 57%
Vitamin B3
0.9 mg
TOP 70%
Vitamin B1
0.05 mg
TOP 72%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%

All nutrients for Heart of palm per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 28% 24.11g 2.2 times less than Chocolate Chocolate
Protein 6% 73% 2.7g Equal to Broccoli Broccoli
Fats 0% 88% 0.2g 166.6 times less than Cheese Cheese
Carbs 9% 29% 25.61g 1.1 times less than Rice Rice
Calories 6% 70% 115kcal 2.4 times more than Orange Orange
Sugar N/A 34% 17.16g 1.9 times more than Coca-Cola Coca-Cola
Fiber 6% 43% 1.5g 1.6 times less than Orange Orange
Calcium 2% 57% 18mg 6.9 times less than Milk Milk
Iron 21% 44% 1.69mg 1.5 times less than Beef Beef
Magnesium 2% 84% 10mg 14 times less than Almond Almond
Phosphorus 20% 54% 140mg 1.3 times less than Chicken meat Chicken meat
Potassium 53% 6% 1806mg 12.3 times more than Cucumber Cucumber
Sodium 1% 83% 14mg 35 times less than White Bread White Bread
Zinc 34% 25% 3.73mg 1.7 times less than Beef Beef
Copper 72% 18% 0.64mg 4.5 times more than Shiitake Shiitake
Vitamin A 1% 46% 68IU 245.7 times less than Carrot Carrot
Vitamin E 3% 57% 0.5mg 2.9 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 9% 26% 8mg 6.6 times less than Lemon Lemon
Vitamin B1 4% 72% 0.05mg 5.3 times less than Pea Pea
Vitamin B2 14% 51% 0.18mg 1.4 times more than Avocado Avocado
Vitamin B3 6% 70% 0.9mg 10.6 times less than Turkey meat Turkey meat
Vitamin B6 62% 15% 0.81mg 6.8 times more than Oat Oat
Folate 6% 45% 24µg 2.5 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 86% 0.05g 128.2 times less than Beef Beef
Monounsaturated Fat N/A 94% 0.01g 1959.8 times less than Avocado Avocado
Polyunsaturated fat N/A 86% 0.09g 530 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 115
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 14mg
9%
Total Carbohydrate 26g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 18mg 2%

Iron 2mg 25%

Potassium 1,806mg 0%

*
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

Low in Cholesterol
ok
 ⓘ 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
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

Heart of palm nutrition infographic

Heart of palm nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/167714/nutrients

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