Know what’s on your plate
Palm heart
Calories & nutrition facts
canned, drained
Nutrition facts
Per 100 g% DV- Calories 42 kcal —
- Protein 2.5 g 5%
- Carbohydrate 5.5 g 2%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 1%
- Fibre 2.2 g 8%
- Sugars 1.5 g —
- Sodium 324 mg 14%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 7.9 mg 9%
- Vitamin D 0 µg 0%
- 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%
- 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 14%
- Manganese 1.4 mg 60%
- Iodine 0.5 µg 0%
Similar foods
- Palm heart saladwithout oil, unsalted25 kcal / 100 g
- Hearts of palmraw115 kcal / 100 g
- Globe artichoke heartcanned, drained24 kcal / 100 g
- Canned artichokedrained40 kcal / 100 g
- Artichoke heartscanned27 kcal / 100 g
- Canned potatodrained57 kcal / 100 g
- Peeled canned tomatodrained16 kcal / 100 g
- Bamboo shootscanned, drained19 kcal / 100 g
- Sweet corncanned, drained105 kcal / 100 g
- Heart of palm saladwith soy oil, with salt77 kcal / 100 g
Questions about Palm heart
Do you need to cook palm heart before eating it?
Canned or jarred palm heart is already cooked, so drain and rinse it before adding it to a salad. For a warm side, slice it and sauté for 3–4 minutes until heated through and lightly golden.
How do you make palm heart less salty?
Drain it, rinse the pieces under cold water and taste one before seasoning. If it is still too salty, soak it in fresh water for about 10 minutes, then drain well.
How should you store palm heart after opening a tin or jar?
Transfer the leftovers, with their liquid, to a covered container and refrigerate; use them within 3–4 days. Don’t keep opened palm heart in the tin.
What goes well with palm heart in a salad?
Its mild, slightly tangy flavour works with tomato, avocado, leafy herbs and a lemon or lime dressing. In Brazilian salada de palmito, it is often served with tomato and onion.
Can you use palm heart instead of artichoke hearts?
Yes: use it in salads, pasta or savoury tarts where the artichoke is there for a tender, mild bite. Palm heart is less earthy and often has a firmer, more uniform texture.
What is palm heart, and where does it come from?
It is the tender inner growing tip of certain palm stems, not the fruit. It is commonly sold cooked in tins or jars, sliced or as whole cylinders.
Is palm heart a source of iron?
Yes. A 100 g portion provides 3.1 mg of iron, making palm heart a source of this mineral.
Is palm heart high in manganese?
Yes. A 100 g portion provides 1.4 mg of manganese, so palm heart is high in it.
Source: ANSES–Ciqual (France) 20018 · per 100 g · carbohydrate per EU label, fibre excluded
