Nutrition for Heart Of Palm (cooked)

Calories, Protein, Vitamins and More


image of heart of palm source

Heart Of Palm Nutrition Summary

One cup of cooked heart of palm (18.3 grams or 0.64 oz) contains 21 calories and 0.5 grams of protein. Heart of palm consist of 69% water, 26% carbohydrates, 3% protein, and less than 1% of total fat.

Heart of palm is an excellent source of a few nutrients, including potassium. It also contains significant amounts of Vitamin B6, copper, phosphorus and zinc.

In one cup of cooked heart of palm:

  • Calories: 21
  • Protein: 0.5 g
  • Sugar: 3.1 g
  • Dietary fiber: 0.3 g
  • Sodium: 44.7 mg
There is no significant amounts of total fat, saturated fat or cholesterol in heart of palm.

See the Heart Of Palm Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Palm hearts, cooked.

Calories in Heart Of Palm

Heart of palm has 21 calories per cup or 115 calories for every 100 grams. Most of its calories are from carbohydrates.

90 percent of calories in heart of palm are from carbohydrates and 10% of calories are from protein.

Calories from Carbs

The majority, or 90% of the calories in cooked heart of palm are from carbohydrates. The carbs in heart of palm are mostly in the form of dietary fiber and sugar (9% and 91%). 1 cup of heart of palm has 1% of daily values or 0.3 grams of dietary fiber.

  • Dietary fiber: 0.3 g
  • Sugar: 3.1 g
There is no significant amounts of starch in heart of palm.

Calories from Fat

Cooked heart of palm does not contain a significant amount of calories from fat (less than 1%). Heart of palm is very low in total fat, with <0.1 grams per cup. It also is cholestrol free. Most of the fat in heart of palm are healthier unsaturated fats:

  • Total fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in heart of palm.

Calories Similar to Heart Of Palm

Some other vegetables with similar calories to heart of palm by weight:

Protein in Heart Of Palm

A single cup of heart of palm contains 0.5 grams of protein.

Protein Similar to Heart Of Palm

Some other vegetables with similar amounts of protein to heart of palm by weight:

Vitamins and Minerals in Heart Of Palm

An good source of nutrients, cooked heart of palm contains abundant amounts of potassium. In fact, a single cup of heart of palm contains 14% of recommended daily values or 327.6 mg of potassium.

Vitamins in heart of palm (1 cup):
  • Vitamin a: 0.5 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 1.2 mg
  • Vitamin e: 0.1 mg
  • Folate: 3.7 ug
Minerals in heart of palm (1 cup):
  • Calcium: 3.3 mg
  • Potassium: 327.6 mg
  • Iron: 0.3 mg
  • Magnesium: 1.8 mg
  • Zinc: 0.7 mg
  • Selenium: 0.1 ug
  • Phosphorus: 25.4 mg
  • Copper: 0.1 mg
There is no significant amounts of manganese, choline, thiamin, pantothenic acid, vitamin b12 or vitamin k in heart of palm.

Similar to Heart Of Palm for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to heart of palm:

Flavonoids and Carotenoids in Heart Of Palm [3]

Heart of palm contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of heart of palm:

  • beta-carotene: 7 ug

Heart Of Palm Nutrition Chart

Heart of Palm:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Heart Of Palm in Cooking

Heart of palm is not too common in recipes, although it does star in quite a few. Heart of Palm can be consumed raw and is often sliced before cooking or serving. Most recipes call for one or two ounces of heart of palm.

Friends and Relatives of Heart Of Palm

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