Know what’s on your plate
Hearts of palm
Calories & nutrition facts
canned
Nutrition facts
Per 100 g% DV- Calories 28 kcal —
- Protein 2.5 g 5%
- Carbohydrate 2.2 g 1%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 1%
- Fibre 2.4 g 9%
- Sodium 426 mg 19%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 7.9 mg 9%
- Vitamin D 0 µg 0%
- Vitamin E 1.6 mg 10%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 0.44 mg 3%
- Pantothenic acid (B5) 0.13 mg 3%
- Vitamin B6 0.02 mg 1%
- Folate (B9) 39 µg 10%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 58 mg 4%
- Iron 3.1 mg 17%
- Magnesium 38 mg 9%
- Phosphorus 65 mg 5%
- Potassium 177 mg 4%
- Zinc 1.2 mg 10%
- Copper 0.13 mg 15%
- Manganese 1.4 mg 61%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 28 | 2.5 g | 2.2 g | 0.6 g |
| 1 × cup | 146 g | 41 | 3.7 g | 3.2 g | 0.9 g |
| 1 × piece | 33 g | 9 | 0.8 g | 0.7 g | 0.2 g |
| 2 × cup | 292 g | 82 | 7.4 g | 6.5 g | 1.8 g |
| ½ × cup | 73 g | 20 | 1.8 g | 1.6 g | 0.5 g |
| 3 × cup | 438 g | 123 | 11 g | 9.7 g | 2.7 g |
| 4 × cup | 584 g | 164 | 15 g | 13 g | 3.6 g |
Similar foods
Questions about Hearts of palm
What do hearts of palm taste like?
They have a mild, slightly sweet flavour and a tender, crisp texture, often compared with artichoke hearts. Their delicate taste works well with sharp dressings, citrus and herbs.
Do you need to cook canned hearts of palm?
No. Canned hearts of palm are ready to eat: drain them, rinse off excess brine and slice or chop them for salads, sandwiches or dips. You can also cook them to brown the edges and deepen their flavour.
How do you roast hearts of palm?
Drain and pat them dry, then toss with oil, salt and pepper. Roast in a single layer at 220 °C for about 20 minutes, turning once, until lightly browned.
How should you store opened hearts of palm?
Refrigerate them promptly in a covered container, submerged in their brine if there is enough to cover them. Use within 3–4 days; discard them if they develop an off smell or mould.
Can you eat hearts of palm raw?
Yes. Canned hearts of palm are already cooked and can be eaten straight from the tin after draining and rinsing. Fresh hearts of palm can also be eaten raw, thinly sliced, but they are less commonly sold fresh.
What can you use instead of hearts of palm?
Artichoke hearts are the closest easy substitute in salads and pasta dishes, though they taste more distinctly vegetal and have a softer texture. For a similar crisp bite, try thinly sliced, lightly blanched asparagus.
What goes well with hearts of palm?
Pair them with lemon or lime, olive oil, parsley, coriander, tomatoes, avocado or prawns. Sliced hearts of palm are also a familiar addition to salads and creamy soups.
Source: USDA FoodData Central 168569 · per 100 g · carbohydrate per EU label, fibre excluded
