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Hearts of palm Calories
Low-calorie, fiber-containing vegetable
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Hearts of palm (146 g) has 41 calories. That works out to 28 calories per 100 g. It contains 6.7 g of carbs, 3.7 g of protein, 0.9 g of fat and 3.5 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Hearts of palm Nutrition Facts
Selected: 1 cup (shredded) · 146 g
41
KCAL / 146G
Carbs
6.7g
· 2% DV
Protein
3.7g
· 7% DV
Fat
0.9g
· 1% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 30% · Fat 16%
Hearts of palm nutrition facts table · 1 cup (shredded) (146 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 749 mg | 33% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 3.5 g | 13% |
| Protein | 3.7 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Shredded Hearts of palm?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 146 g | 41 kcal |
| 1 piece (small) | 12 g | 3 kcal |
| 1 piece (medium) | 20 g | 6 kcal |
| 1 piece (large) | 35 g | 10 kcal |
| 3 piece (medium) | 60 g | 17 kcal |
| ½ cup (shredded) | 73 g | 20 kcal |
| 1 serving (medium) | 85 g | 24 kcal |
| 100 g | 100 g | 28 kcal |
| 1 can (whole) | 220 g | 62 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Hearts of palm
What are hearts of palm?
Hearts of palm are the tender inner cores of certain palm stems. They are usually sold canned or jarred in brine, while fresh hearts of palm are less common in many grocery stores.
What do hearts of palm taste like?
Hearts of palm have a mild, slightly sweet flavor and a tender, crisp texture. People often compare them with artichoke hearts or asparagus, and their subtle taste works well with punchy dressings and seasonings.
How do you use hearts of palm?
You can slice hearts of palm into salads, add them to sandwiches, or serve them as a chilled side. They also work in warm dishes, but add them near the end of cooking so they keep some texture.
Can you eat hearts of palm straight from the can?
Yes, canned hearts of palm are ready to eat and do not need cooking. Drain them first; if the brine tastes too salty, rinse the pieces before adding them to a salad or serving them as a snack.
Can hearts of palm be used as a crab substitute?
Yes, shredded hearts of palm can stand in for crab in dishes such as vegan crab cakes. Their tender, layered texture takes on seasonings well, though they do not taste exactly like seafood.
How do you prepare fresh hearts of palm?
Trim away the tough outer layers of fresh hearts of palm until you reach the pale, tender center, then slice it. Use it promptly, since the cut surface can discolor; packaged hearts of palm usually need only draining.
How should you store hearts of palm after opening?
Transfer leftover hearts of palm and their brine to a covered, nonmetal container and refrigerate them. Use them within a few days, and discard them if they develop an off smell, unusual appearance, or mold.
Can you freeze hearts of palm?
Yes, you can freeze hearts of palm, but thawed pieces may be softer and less crisp. Drain and dry them first, freeze in an airtight container, and use them in cooked dishes rather than salads for the best texture.
Why are hearts of palm called hearts of palm?
They are called hearts of palm because they come from the tender inner growing core, or “heart,” of certain palms. Harvesting can kill a single-stemmed palm, while some multi-stemmed species can regrow after individual stems are cut.
Are hearts of palm a good choice for a light meal?
Yes, hearts of palm can add bulk and fiber to a meal without making it heavy. Pair them with a protein source and a flavorful dressing or sauce, since their mild taste is not very filling on its own.
Hearts of palm Vitamins & Minerals
Vitamins
Vitamin C
10.51mg · 12% DV
B2
0.09mg · 7% DV
B3
0.73mg · 5% DV
B5
0.22mg · 4% DV
Minerals
Sodium
749mg · 33% DV
Copper
0.18mg · 20% DV
Manganese
0.35mg · 15% DV
Magnesium
47mg · 11% DV
Potassium ⭐
263mg · 8% DV
Hearts of palm Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hearts of palm
To burn the 41 calories in 1 cup (shredded) (146 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Hearts of palm?
Hearts of palm are the tender inner stems of certain palm trees, harvested in tropical regions and commonly sold canned or jarred. They are especially familiar in Latin American cooking, including Brazilian dishes, though they are now used in salads and other meals around the world. Mild and slightly sweet, hearts of palm can be crisp or tender depending on how they are prepared. Slice them into salads, fold them into pasta or grain bowls, or serve them with a citrus dressing; their delicate flavour also works well with herbs and seafood. They are low in calories and provide some fibre: 100 g contains 28 calories. For a more filling meal, pair them with beans or other protein-rich ingredients.
How Nutritious Is Hearts of palm?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Hearts of palm Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Hearts of palm Contain Allergens?
No known major allergens
Which Diets Is Hearts of palm Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Hearts of palm Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.