Know what’s on your plate
Hearts of palm
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 115 kcal —
- Protein 2.7 g 5%
- Carbohydrate 24 g 9%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.5 g 5%
- Sugars 17 g —
- Sodium 14 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 8 mg 9%
- Vitamin D 0 µg 0%
- Vitamin E 0.5 mg 3%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.18 mg 14%
- Niacin (B3) 0.9 mg 6%
- Vitamin B6 0.81 mg 48%
- Folate (B9) 24 µg 6%
- Vitamin B12 0 µg 0%
- Choline 0 mg 0%
Minerals
- Calcium 18 mg 1%
- Iron 1.7 mg 9%
- Magnesium 10 mg 2%
- Phosphorus 140 mg 11%
- Potassium 1806 mg 38%
- Zinc 3.7 mg 34%
- Copper 0.64 mg 72%
- Selenium 0.7 µg 1%
Similar foods
Questions about Hearts of palm
Do you need to cook hearts of palm before eating them?
Hearts of palm sold in tins or jars are usually cooked and ready to eat. Drain them, and rinse if you want to remove some of the brine; add them straight to salads or sandwiches.
How do you grill hearts of palm?
Drain and pat them dry, then brush lightly with oil and grill over a medium-high heat for about 2–3 minutes per side, until marked and hot. Keep the pieces fairly large so they hold together.
How should you store an opened tin of hearts of palm?
Transfer the unused hearts of palm and their brine to a covered container and refrigerate. Use them within 3–4 days; don’t leave them sitting in an opened tin.
What goes well with hearts of palm?
Their mild, slightly tangy taste works well with avocado, tomatoes, citrus and fresh herbs. Try them sliced in a green salad, or dress them with lemon, olive oil and black pepper.
Can you use hearts of palm instead of artichoke hearts?
Yes, especially in salads, dips and pasta dishes: both are tender and mildly savoury. Hearts of palm are usually less earthy and more firm, so slice them and add them near the end of cooking.
Are hearts of palm the same as palm fruit?
No. Hearts of palm are the tender inner shoots of certain palm trees, while palm fruit is the fruit itself; they differ in taste and texture.
Can you eat hearts of palm straight from the tin?
Yes. Tinned hearts of palm are generally ready to eat once drained, so you can slice them into salads or serve them as they are with a dressing.
Source: USDA FoodData Central 167714 · per 100 g · carbohydrate per EU label, fibre excluded
