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 (146 grams or 0.3 lb) contains 166 calories and 3.9 grams of protein. Heart of palm consist of 69% water, 26% carbohydrates, 3% protein, and less than 1% of fat.

Heart of palm is an excellent source of many nutrients, including dietary fiber, iron, potassium and Vitamin B6. It also contains significant amounts of Vitamin C, calcium, riboflavin, copper, phosphorus and zinc.

In one cup of cooked heart of palm:

  • Calories: 166
  • Protein: 3.9 g
  • Sugar: 24.9 g
  • Dietary fiber: 2.2 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 357.7 mg
There is no significant amounts of 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 166 calories per cup or 114 calories for every 100 grams. Most of its calories are from carbohydrates.

89 percent of calories in heart of palm are from carbohydrates, 9% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 89% 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 (8% and 92%). 1 cup of heart of palm has 9% of daily values or 2.2 grams of dietary fiber.

  • Dietary fiber: 2.2 g
  • Sugar: 24.9 g
There is no significant amounts of starch in heart of palm.

Calories from Fat

A small portion, or 2% the calories in cooked heart of palm are from fat. Heart of palm is very low in total fat, with 0.3 grams per cup. It also is cholestrol free. Most of the fat in heart of palm are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in heart of palm.

Omega-6 in Heart Of Palm

A source of omega-6 fatty acids, every cup of heart of palm contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in heart of palm comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.11 g

Calories Similar to Heart Of Palm

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

Protein in Heart Of Palm

One cup of heart of palm has 3.9 grams of protein or about 8% of daily recommended intake.

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 many nutrients, cooked heart of palm contains abundant amounts of iron, potassium and Vitamin B6. In fact, a single cup of heart of palm contains 114% of recommended daily values or 2620.7 mg of potassium. Also an excellent source of iron, a single cup of heart of palm contains 14% of recommended daily values or 2.5 mg of iron.

Vitamins in heart of palm (1 cup):
  • Vitamin a: 4.4 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.2 mg
  • Niacin: 1.2 mg
  • Vitamin b6: 1.1 mg
  • Vitamin c: 9.9 mg
  • Vitamin e: 0.7 mg
  • Folate: 29.2 ug
Minerals in heart of palm (1 cup):
  • Calcium: 26.3 mg
  • Potassium: 2620.7 mg
  • Iron: 2.5 mg
  • Magnesium: 14.6 mg
  • Zinc: 5.4 mg
  • Selenium: 1 ug
  • Phosphorus: 202.9 mg
  • Copper: 0.9 mg
There is no significant amounts of manganese, choline, 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: 57 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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