If you’re looking for a low-calorie, nutrient-packed vegetable to add to your diet, hearts of palm are an excellent choice! Harvested from the inner core of certain palm trees, this delicacy is crisp, mildly sweet, and incredibly versatile—perfect for salads, stir-fries, and even vegan seafood alternatives.
But what exactly makes hearts of palm so healthy?
In this guide, we’ll cover:
✔ Hearts of palm nutrition facts & calories
✔ Top health benefits
✔ Do they raise blood sugar?
✔ Best ways to enjoy them
Let’s dive in!
Hearts of Palm Nutrition Facts & Calories
Hearts of palm are low in calories but rich in essential nutrients, making them ideal for weight management and overall health.
Nutritional Value per 100g (Canned, Drained)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 28 kcal | 1% |
| Protein | 2.5g | 5% |
| Carbs | 4.5g | 2% |
| Fiber | 2.4g | 9% |
| Vitamin C | 6% DV | Immune support |
| Vitamin B6 | 5% DV | Brain function |
| Folate (B9) | 8% DV | Cell growth |
| Potassium | 10% DV | Heart health |
| Iron | 6% DV | Energy production |
| Zinc | 4% DV | Immune function |
Key Takeaway: Hearts of palm are a low-calorie, fiber-rich food packed with potassium, iron, and B vitamins—great for a balanced diet.
Top Health Benefits of Hearts of Palm
1. Supports Digestive Health (High in Fiber)
With 2.4g of fiber per 100g, hearts of palm promote gut health, prevent constipation, and support a healthy microbiome.
2. Boosts Immunity (Rich in Zinc & Vitamin C)
Zinc and vitamin C help strengthen the immune system, reducing the risk of infections.
3. Aids Weight Loss (Low-Calorie & Low-Carb)
At just 28 calories per 100g, hearts of palm are perfect for keto, paleo, and low-calorie diets.
4. Regulates Blood Pressure (High in Potassium)
Potassium helps balance sodium levels, reducing the risk of hypertension and heart disease.
5. Supports Muscle & Nerve Function (Magnesium & B6)
Magnesium and vitamin B6 help with muscle relaxation, nerve function, and energy production.
6. Plant-Based Protein Source (Vegan-Friendly)
With 2.5g of protein per 100g, hearts of palm are a great meat alternative for vegetarians and vegans.
People Also Ask: Hearts of Palm Nutrition & Benefits
1. What are the benefits of eating hearts of palm?
Hearts of palm are low-calorie, high-fiber, and rich in potassium, iron, and B vitamins, supporting digestion, immunity, and heart health.
2. Do hearts of palm raise blood sugar?
No! With only 4.5g of carbs per 100g and a low glycemic index, they are diabetes-friendly.
3. How many calories are in a heart of palm?
One heart of palm (about 20g) contains ~6 calories, while a 100g serving has 28 calories.
4. What are the nutritional benefits of palm?
Hearts of palm provide:
✔ Fiber (digestive health)
✔ Potassium (heart health)
✔ Iron & zinc (immunity & energy)
✔ B vitamins (brain & metabolism)
Best Ways to Eat Hearts of Palm
1. Raw (Salads & Ceviche)
✅ Retains maximum nutrients
✅ Adds a crunchy texture
2. Grilled or Sautéed (Stir-Fries & Tacos)
✅ Enhances natural sweetness
✅ Great as a meat substitute
3. Blended (Dips & Spreads)
✅ Creamy texture (like artichoke dip)
✅ Perfect for vegan recipes
4. Pickled (Tangy Snack)
✅ Adds probiotics for gut health
✅ Long shelf life
Potential Downsides of Hearts of Palm
While highly nutritious, consider:
⚠ High sodium in canned versions (rinse before eating)
⚠ Sustainability concerns (choose brands that harvest ethically)
Solution: Opt for fresh or jarred hearts of palm when possible.
Final Verdict: Are Hearts of Palm Worth It?
✅ Yes! They are a nutrient-dense, low-calorie superfood with benefits for digestion, immunity, and heart health.
✅ Versatile in salads, cooked dishes, and vegan recipes.
✅ Diabetes-friendly and great for weight loss.
Pro Tip: Pair hearts of palm with citrus or olive oil to enhance iron absorption!
Conclusion
Hearts of palm are a delicious, underrated vegetable that deserves more attention. Whether you enjoy them raw, grilled, or blended, their nutritional benefits make them a fantastic addition to any diet.
Ready to try them? Add hearts of palm to your next salad or stir-fry for a healthy, crunchy twist!