Hearts of palm
Categories
| Macros | per 100 g |
|---|---|
| Calories | 28 kcal |
| Protein | 2.5 g |
| Fat | 0.2 g |
| Carbs | 4.6 g |
Hearts of palm are the tender inner core harvested from certain palm trees, most commonly sold canned or jarred, though raw hearts of palm are also available in regions where they are produced. They are widely used in salads, stir-fries, and as a plant-based meat substitute — their fibrous, mild texture makes them popular in vegan cooking. Per 100 g, raw hearts of palm provide just 28 kcal, 2.5 g of protein, 0.2 g of fat, and 4.6 g of carbohydrates with 1.5 g of dietary fibre. Notable micronutrients include 177 mg of potassium, 65 mg of phosphorus, 24 mcg of folate, and 7.9 mg of vitamin C per 100 g. No glycemic index value is established for this food. Hearts of palm are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, and low-FODMAP dietary patterns.
How many calories in hearts of palm?
Raw hearts of palm contain 28 kcal per 100 g, making them one of the lower-calorie vegetables available. A typical canned serving of around 50 g would contribute roughly 14 kcal.
How much potassium is in hearts of palm?
Hearts of palm provide 177 mg of potassium per 100 g. They also contain 65 mg of phosphorus and 24 mcg of folate per 100 g, rounding out a modest but varied micronutrient profile.
Are hearts of palm keto-friendly?
Yes, hearts of palm are considered keto-compatible, with only 4.6 g of carbohydrates and 1.5 g of fibre per 100 g, giving a net carb figure of around 3.1 g. Their low calorie count and mild flavour also make them a practical low-carb ingredient.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 28.0 kcal |
| Protein | 2.5 g |
| Fat | 0.20 g |
| Carbs | 4.6 g |
| Sugars | 17.2 g |
| Fiber | 1.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.046 g |
| Monounsaturated | 0.005 g |
| Polyunsaturated | 0.089 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 18.0 mg |
| Iron | 1.7 mg |
| Magnesium | 10.0 mg |
| Phosphorus | 65.0 mg |
| Potassium | 177 mg |
| Sodium | 14.0 mg |
| Zinc | 1.1 mg |
| Copper | 0.13 mg |
| Manganese | 1.4 mg |
| Selenium | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 7.9 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.50 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.011 mg |
| Riboflavin (B2) | 0.057 mg |
| Niacin (B3) | 0.44 mg |
| Pantothenic acid (B5) | 0.13 mg |
| Vitamin B6 | 0.022 mg |
| Folate (B9) | 24.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 0 mg |
