1 serving (100 grams) contains 36 calories, 2.5 grams of protein, 0.6 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
90 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.5 g | 1% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1555 mg | 67% | |
| Total Carbohydrates | 17.5 g | 6% | |
| Dietary Fiber | 6 g | 21% | |
| Sugars | 2.5 g | ||
| protein | 6.2 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 145 mg | 11% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 530 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Heart of palm
Heart of palm is a vegetable harvested from the inner core of certain palm trees, such as the peach palm or acai palm. It is widely used in Latin American, Southeast Asian, and Mediterranean cuisines, often featured in salads, soups, and savory dishes due to its mild, slightly nutty flavor and tender-crisp texture. Nutritionally, heart of palm is low in calories and fat while being a good source of dietary fiber, potassium, and vitamin C. A 100-gram serving provides approximately 36 calories, 4 grams of fiber, and 13% of the recommended daily intake (RDI) of potassium, making it a heart-healthy choice for most diets.
Health Benefits
- Supports heart health due to its high potassium content, which helps regulate blood pressure.
- Promotes digestive health with 4 grams of dietary fiber per 100 grams, aiding in regular bowel movements.
- Boosts immunity from vitamin C content, which contributes to collagen production and antioxidant defense.
Dietary Considerations
Selection and Storage
Store fresh heart of palm in an airtight container in the refrigerator for up to 1 week. For canned or jarred varieties, refrigerate after opening and consume within 3-5 days.
Common Questions About Heart of palm Nutrition
Is Heart of Palm high in protein?
Heart of Palm is relatively low in protein, with about 2 grams of protein per 100 grams (3.5 ounces). While it's not a primary source of protein, it is often used as a nutritious addition in salads or meals.
Can I eat Heart of Palm on a keto diet?
Yes, Heart of Palm is keto-friendly as it is low in carbohydrates, containing only about 3.6 grams of carbs per 100 grams. Its low calorie and carb content make it an excellent choice for people following a keto lifestyle.
What are the health benefits of eating Heart of Palm?
Heart of Palm is rich in fiber for digestive health, provides essential nutrients like potassium (about 350 mg per 100 grams), and is low in calories, making it a good choice for weight management. Additionally, it contains moderate amounts of vitamin C, which supports immune function.
How much Heart of Palm should I eat in one serving?
A typical serving size of Heart of Palm is about 85-100 grams, providing around 35 calories. It's recommended to pair it with other nutrient-rich foods like leafy greens, healthy fats, or lean protein to make a balanced meal.
How does Heart of Palm compare to artichoke hearts?
Heart of Palm and artichoke hearts are similar in texture but differ in nutrition. Heart of Palm is lower in calories (35 per 100 grams compared to 47 in artichoke hearts) and carbs, making it better for low-carb diets. However, artichoke hearts have higher levels of antioxidants and fiber, offering different health benefits.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
