Hearts of palm, raw
* 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 | 8 MG | 9% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.2 MG | 14% | |
| Niacin | 0.9 MG | 6% | |
| Vitamin B-6 | 0.8 MG | 48% | |
| Folate, total | 24 UG | 6% | |
| Choline, total | 0 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 18 MG | 1% | |
| Iron, Fe | 1.7 MG | 9% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 140 MG | 11% | |
| Potassium, K | 1,806 MG | 38% | |
| Sodium, Na | 14 MG | 1% | |
| Zinc, Zn | 3.7 MG | 34% | |
| Copper, Cu | 0.6 MG | 72% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 115 kcal per 100g.
- Very low in fat (0.2g per 100g).
- Good source of Potassium, K (38% DV).
- Good source of Zinc, Zn (34% DV).
- Rich source of Copper, Cu (72% of Daily Value per 100g).
- Good source of Vitamin B-6 (48% DV).
About Hearts of palm, raw
Sourced from the inner core of certain palm trees, this versatile ingredient offers a unique texture and flavor. Often compared to artichoke hearts, it presents a delicate, slightly sweet taste that readily absorbs surrounding flavors. It's a low-calorie option, making it suitable for those watching their intake. One of its key benefits lies in its fiber content, which contributes to digestive health and promotes feelings of fullness. While it provides some protein, it's not a significant source. The carbohydrate count is relatively high, primarily from naturally occurring sugars.
In the kitchen, it shines in both raw and cooked applications. You'll find it sliced and tossed into salads for a satisfying crunch or marinated as a vegetarian alternative to seafood in ceviche. Its mild flavor profile lends itself well to various cuisines; it can be added to stir-fries, incorporated into pasta dishes, or used as a pizza topping. When purchasing, opt for fresh or canned varieties, ensuring you rinse canned hearts of palm thoroughly to remove any excess sodium.
Dietary Information
Hearts of palm, raw is considered low-fat, making it a suitable choice for various dietary plans.
Notable micronutrients in Hearts of palm, raw include Copper, Cu (72% DV) , Vitamin B-6 (48% DV) , Potassium, K (38% DV) , and Zinc, Zn (34% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 115 calories per 100 grams, Hearts of palm, raw gets 9% of its calories from protein, 89% from carbohydrates, and 2% from fat. This is moderate, similar to many lean proteins and whole grains.
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