Hearts of palm, canned
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 7.9 MG | 9% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.0 MG | 1% | |
| Folate, total | 39 UG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 58 MG | 4% | |
| Iron, Fe | 3.1 MG | 17% | |
| Magnesium, Mg | 38 MG | 9% | |
| Phosphorus, P | 65 MG | 5% | |
| Potassium, K | 177 MG | 4% | |
| Sodium, Na | 426 MG | 19% | |
| Zinc, Zn | 1.2 MG | 10% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 1.4 MG | 61% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (28 kcal per 100g), suitable for weight management.
- Very low in fat (0.6g per 100g).
- Rich source of Manganese, Mn (61% of Daily Value per 100g).
About Hearts of palm, canned
Harvested from the inner core of certain palm trees, this vegetable is prized for its delicate, slightly nutty flavor and tender texture. It's often sold in cans, making it a convenient pantry staple. Low in calories and fat, it offers a modest amount of plant-based protein and is a good source of dietary fiber, which supports healthy digestion. Its naturally low carbohydrate content also makes it a popular choice for those following low-carb or keto diets. While it's not a significant source of vitamins or minerals, it does contain small amounts of potassium, which is important for maintaining healthy blood pressure.
In the kitchen, it's incredibly versatile and can be sliced into salads, added to stir-fries, or used as a low-calorie pasta substitute when shredded. It's also a favorite in vegan and vegetarian cooking, where it's sometimes used to mimic the texture of seafood in dishes like vegan "crab" cakes or "scallops." Its mild flavor means it readily absorbs dressings, sauces, and seasonings, making it a great base for creative, health-conscious meals. Whether you're looking to add variety to your diet or reduce calorie intake without sacrificing volume, this vegetable is a smart, nutrient-conscious choice.
Compare Hearts of palm, canned
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