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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 February 19, 2024
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Heart of palm

Summary

Briefly, heart of palm is a low-calorie food with relatively high carbs (4.62g), low protein (2.52g), and fats (0.62g). Heart of palm is a great vitamin B9, copper, manganese, and iron 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. These trees include coconut palm, açaí palm, peach palm, and juçara palm. 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

The infographics below are presented for 100g servings of the canned heart of palm, while one average serving size per person is considered to be one piece, weighing 33g, or one cup, equal to 146g.

Please note that the serving size listed is a typical amount and not a recommendation for your consumption.

Nutrient Density

Heart of palm is not very nutrient-dense as it contains 90.2% water and only 9.8% nutrients.

The majority of these nutrients are made up of carbohydrates - 4.62%.

Macronutrients chart

3% 25% 69% 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

Calories

Heart of palm is a low-calorie food, providing only 28 calories per 100 grams.

Compared to all foods in our database, canned heart of palm is in the top 94% of foods low in calories.

Carbohydrates

Most of the heart of palm nutrients are carbs.

One hundred grams of heart of palm contains 4.62g of carbs, covering 2% of the daily need. 

Net Carbs

48% (2.22g) of heart of palm carbs are net carbs, while the remaining 52% (2.4g) is dietary fiber. 

Dietary Fiber

One hundred grams of heart of palm contains only 2.4g 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

67% 6% 27%
Sugar: 17.16 g
Fiber: 1.5 g
Other: 6.95 g

Protein

Heart of palm is low in protein but contains essential amino acids. A 100-gram serving of heart of palm only covers 6% of daily protein needs, providing 2.52g of protein.

Fats

Hearts of palm is a food low in fat content, with only 0.62g of fat per 100g serving.

Fat type information

33% 4% 64%
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 a food that is high in vitamin B9, also known as folate. It is in the top 38% of foods that are rich in vitamin B9. Consuming 100g of heart of palm can provide approximately 10% of the daily value (DV) required for vitamin B9.

It is important for pregnant women to consume vitamin B9 to reduce the risk of neural tube defects in the fetus (2).

Heart of palm can also be a good source of vitamin C, falling in the top 26% of foods as a source.

Heart of palm contains insignificant levels of vitamins B1, B2, B3, B5, and B6.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 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%
Choline: 0 mg of 550 mg 0%
Vitamin K: 0 µg of 120 µg 0%

Minerals

Heart of palm is a great source of copper, manganese, and iron. One hundred grams of heart of palm covers 15% of the daily copper need, 61% of the daily manganese need, and 39% of the daily iron need.

Heart of palm falls in the top 39% of foods as a source of iron, being 1.2 times higher in this mineral than beef.

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

Consuming 100g of heart of palm can provide approximately 19% of the daily value (DV) required for sodium.

The Dietary Guidelines for Americans suggest that one should consume no more than 2.3 grams of sodium in a day.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
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%

Ash

Technically, the ash content of foods is what’s left after heating it at very high temperatures, leaving only minerals and inorganic compounds. Thus, the ash content gives us an idea of the overall mineral content of the food.

The ash content of raw and canned heart of palm is very similar to each other - approximately 2g per 100g serving. 

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 fats, richer in proteins, and contains about 2 times more dietary fiber. Artichoke is a better source of folate and vitamin K, phosphorus, and magnesium; meanwhile, heart of palm is a better source of copper, manganese, and iron. Artichoke contains 4.5 times less sodium.

Heart of palm vs. Asparagus” With about equal amounts of dietary fiber and protein, asparagus has five times less fat than heart of palm; as a result, it has fewer calories. Heart of palm has more iron, phosphorus, and zinc than asparagus, while asparagus has higher levels of vitamins K, A, E, B1, and folate.

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)
Calories ⓘ Calories per 100-gram serving 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)
TOP 6% Potassium ⓘHigher in Potassium content than 94% of foods
TOP 15% Vitamin B6 ⓘHigher in Vitamin B6 content than 85% of foods
TOP 18% Copper ⓘHigher in Copper content than 82% of foods
TOP 25% Zinc ⓘHigher in Zinc content than 75% of foods
TOP 26% Vitamin C ⓘHigher in Vitamin C content than 74% of foods

Heart of palm calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 115

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%

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%
Choline
0 mg
TOP 100%
Vitamin K
0 µg
TOP 100%

All nutrients for Heart of palm per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 115kcal 6% 70% 2.4 times more than OrangeOrange
Protein 2.7g 6% 73% Equal to BroccoliBroccoli
Fats 0.2g 0% 88% 166.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 8mg 9% 26% 6.6 times less than LemonLemon
Net carbs 24.11g N/A 28% 2.2 times less than ChocolateChocolate
Carbs 25.61g 9% 29% 1.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.69mg 21% 44% 1.5 times less than Beef broiledBeef broiled
Calcium 18mg 2% 57% 6.9 times less than MilkMilk
Potassium 1806mg 53% 6% 12.3 times more than CucumberCucumber
Magnesium 10mg 2% 84% 14 times less than AlmondAlmond
Sugar 17.16g N/A 34% 1.9 times more than Coca-ColaCoca-Cola
Fiber 1.5g 6% 43% 1.6 times less than OrangeOrange
Copper 0.64mg 72% 18% 4.5 times more than ShiitakeShiitake
Zinc 3.73mg 34% 25% 1.7 times less than Beef broiledBeef broiled
Phosphorus 140mg 20% 54% 1.3 times less than Chicken meatChicken meat
Sodium 14mg 1% 83% 35 times less than White BreadWhite Bread
Vitamin A 68IU 1% 46% 245.7 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 0.5mg 3% 57% 2.9 times less than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Vitamin B1 0.05mg 4% 72% 5.3 times less than Pea rawPea raw
Vitamin B2 0.18mg 14% 51% 1.4 times more than AvocadoAvocado
Vitamin B3 0.9mg 6% 70% 10.6 times less than Turkey meatTurkey meat
Vitamin B6 0.81mg 62% 15% 6.8 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 24µg 6% 45% 2.5 times less than Brussels sproutBrussels sprout
Saturated Fat 0.05g 0% 86% 128.2 times less than Beef broiledBeef broiled
Choline 0mg 0% 100%
Monounsaturated Fat 0.01g N/A 94% 1959.8 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 86% 530 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

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/167714/nutrients

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