2 forms & preparations
Dietary labels are inferred automatically from Hearts of palm, canned's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 43/100
How many beneficial nutrients Hearts of palm, canned delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Hearts of palm, canned come from — the split across carbs, fat & protein.
54% from carbs
-
Carbs 54%4.6 g per serving
-
Fat 16%0.6 g per serving
-
Protein 30%2.5 g per serving
What Hearts of palm, canned is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 4.6 g | |
| Dietary Fiber | 2.4 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.6 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 19.0 mg | — |
| Omega-6 Fatty Acids | 183.0 mg | — |
| Palmitic Acid | 114.0 mg | — |
| Stearic Acid | 16.0 mg | — |
| Oleic Acid | 103.0 mg | — |
| Linoleic Acid | 183.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.5 g | |
| Histidine | 55.0 mg | — |
| Isoleucine | 101.0 mg | — |
| Leucine | 169.0 mg | — |
| Lysine | 91.0 mg | — |
| Methionine | 42.0 mg | — |
| Phenylalanine | 98.0 mg | — |
| Threonine | 97.0 mg | — |
| Tryptophan | 23.0 mg | — |
| Valine | 114.0 mg | — |
| Alanine | 111.0 mg | — |
| Arginine | 178.0 mg | — |
| Aspartic Acid | 168.0 mg | — |
| Cystine | 19.0 mg | — |
| Glutamic Acid | 296.0 mg | — |
| Glycine | 108.0 mg | — |
| Proline | 88.0 mg | — |
| Serine | 81.0 mg | — |
| Tyrosine | 49.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 7.9 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 39.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 58.0 mg | |
| Iron | 3.1 mg | |
| Magnesium | 38.0 mg | |
| Phosphorus | 65.0 mg | |
| Potassium | 177.0 mg | |
| Sodium | 426.0 mg | |
| Zinc | 1.2 mg | |
| Copper | 0.1 mg | |
| Manganese | 1.4 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.0 g | — |
About Hearts of palm, canned
Hearts of palm are the pale, tender inner core of certain palm trees, harvested, cut into cylinders and canned in brine. Mild and slightly tangy with a texture between artichoke and white asparagus, they are a staple of South American cooking.
They are light, about 28 calories per 100 grams, with a little plant protein, a couple of grams of fiber and modest potassium. As with most canned vegetables the brine adds sodium, here around 425 milligrams per 100 grams, so a rinse helps.
Sliced into rounds they add a delicate, slightly crunchy bite to salads; chopped or blended they have become a popular meat-free stand-in for crab or calamari, and whole sticks are sometimes used as a low-carb noodle.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Hearts of palm, canned?
There are 28 calories in 100 g of Hearts of palm, canned, or about 9 calories in 1 piece (33 g).
How much protein is in Hearts of palm, canned?
Hearts of palm, canned contains 2.5 g of protein per 100 g.
How many carbs are in Hearts of palm, canned?
Hearts of palm, canned has 4.6 g of carbohydrates per 100 g.
How much fat is in Hearts of palm, canned?
Hearts of palm, canned provides 0.6 g of total fat per 100 g.
What is Hearts of palm, canned a good source of?
Hearts of palm, canned is an excellent source of Manganese (61% DV) and a good source of Iron, Copper, Folate (B9) and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
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