1 serving (100 grams) contains 36 calories, 2.5 grams of protein, 0.2 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
85.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1481.0 mg | 64% | |
| Total Carbohydrates | 16.7 g | 6% | |
| Dietary Fiber | 8.3 g | 29% | |
| Sugars | 1.2 g | ||
| protein | 6.0 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 138.1 mg | 10% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1261.9 mg | 26% | |
* 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 Palmito
Palmito, also known as heart of palm, is a vegetable harvested from the inner core of certain palm trees, notably from species native to South and Central America. It is widely used in Latin American cuisine, where it is often incorporated into salads, soups, and sides due to its mild, slightly nutty flavor. Nutritionally, palmito is low in calories, fat, and carbohydrates, making it a healthy choice for various diets. It is also a good source of dietary fiber, iron, calcium, and vitamin C, which contribute to overall health and wellness. Despite its delicate taste, palmito offers less protein compared to some other vegetables, but its richness in micronutrients makes it a popular choice for balanced meals.
Health Benefits
- Supports bone health due to its calcium content of 58 mg per serving.
- Aids in maintaining immune function with 5.6 mg of vitamin C.
- Promotes digestion and gut health with 3.5 g of dietary fiber.
- Helps combat fatigue and supports oxygen transport through 2.6 mg of iron.
- Low in calories and fat, making it suitable for weight management.
Dietary Considerations
Selection and Storage
Palmito should be stored in a sealed container in the refrigerator if fresh, or in its jar/can in a cool, dry place if preserved. Consume fresh palmito within 3-5 days to maintain its quality.
Common Questions About Palmito Nutrition
Is palmito high in protein?
Palmito (hearts of palm) contains 2.5 grams of protein per 100 grams, making it a moderate source of protein compared to other plant-based foods. While not a high-protein food, it can contribute to your daily intake when combined with other protein-rich ingredients.
Can I eat palmito on a keto diet?
Palmito is relatively low in carbs, with 7 grams per 100 grams and 3.5 grams coming from fiber, resulting in a net carb count of 3.5 grams. It is generally suitable for a keto diet in moderation, making it a good choice to add variety to your meals.
What are the health benefits of palmito?
Palmito is a low-calorie food with 36 calories per 100 grams and provides dietary fiber (3.5 grams), which supports digestive health. It is also rich in essential nutrients, including potassium and magnesium, while being low in fat and sugar, making it heart-friendly and versatile.
How much palmito should I eat per serving?
A typical serving size of palmito is about 100 grams, as this provides 36 calories and balanced amounts of fiber and protein. You can use this serving size as a fiber-rich side dish or incorporate it into salads and entrees for added texture.
How does palmito compare to artichokes in terms of nutrition?
Palmito is lower in calories (36 per 100 grams) compared to artichokes (about 47 calories), but both are fiber-rich, with palmito providing 3.5 grams of fiber versus artichokes offering slightly more at 5 grams. Palmito has less fat and sugar, while artichokes may contain higher levels of certain antioxidants. Both are excellent for adding variety to a balanced diet.
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.
