2 forms & preparations
Dietary labels are inferred automatically from Palm hearts, raw'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 40/100
How many beneficial nutrients Palm hearts, raw 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 Palm hearts, raw come from — the split across carbs, fat & protein.
89% from carbs
-
Carbs 89%25.6 g per serving
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Fat 2%0.2 g per serving
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Protein 9%2.7 g per serving
What Palm hearts, raw 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 | 25.6 g | |
| Dietary Fiber | 1.5 g | |
| Total Sugars | 17.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Omega-3 Fatty Acids | 13.0 mg | — |
| Omega-6 Fatty Acids | 76.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 1.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 34.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 5.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 76.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.7 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | |
| Vitamin C | 8.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.5 mg | |
| Vitamin K | 0.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.8 mg | |
| Folate (B9) | 24.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Choline | 0.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 18.0 mg | |
| Iron | 1.7 mg | |
| Magnesium | 10.0 mg | |
| Phosphorus | 140.0 mg | |
| Potassium | 1,806.0 mg | |
| Sodium | 14.0 mg | |
| Zinc | 3.7 mg | |
| Copper | 0.6 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 2.0 g | — |
About Palm hearts, raw
Hearts of palm are the pale, tender inner core harvested from the growing bud of certain palm trees. Cylindrical and ivory-colored, with a delicate texture somewhere between an artichoke heart and white asparagus, they have a mild, slightly tangy flavor that takes on whatever they are dressed with.
Per 100 grams they provide around 115 calories with very little fat, supplying potassium, folate, copper, zinc and fiber. They are increasingly popular as a plant-based ingredient — their fibrous, flaky texture, especially in the canned form, is often used to mimic crab or fish in vegan dishes.
Most people meet them canned or jarred, sliced into rings for salads or layered into ceviche-style dishes, though fresh hearts of palm are a delicacy where palms grow. It is worth choosing sustainably farmed sources, since harvesting from wild palms can kill the tree.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Palm hearts, raw?
There are 115 calories in 100 g of Palm hearts, raw.
How much protein is in Palm hearts, raw?
Palm hearts, raw contains 2.7 g of protein per 100 g.
How many carbs are in Palm hearts, raw?
Palm hearts, raw has 25.6 g of carbohydrates per 100 g.
How much fat is in Palm hearts, raw?
Palm hearts, raw provides 0.2 g of total fat per 100 g.
What is Palm hearts, raw a good source of?
Palm hearts, raw is an excellent source of Copper (72% DV), Vitamin B6 (48% DV), Potassium (38% DV) and Zinc (34% DV) and a good source of Riboflavin (B2) and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.
