Hearts of palm (raw) nutrition facts

100 grams of hearts of palm, raw contain 115 calories, 2.7 g of protein, 26 g of carbohydrates and 0.2 g of fat. It is an excellent source of copper (72% DV), vitamin B6 (48% DV), potassium (39% DV) and zinc (34% DV). Most of its calories (89%) come from carbs.

Nutrition Facts
Calories115
% Daily Value*
Total fat 0.2 g0%
Saturated fat 0.05 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 14 mg1%
Total carbohydrate 25.6 g9%
Dietary fiber 1.5 g5%
Total sugars 17.2 g
Protein 2.7 g5%
Vitamin D 0 µg0%
Calcium 18 mg1%
Iron 1.69 mg9%
Potassium 1810 mg39%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 9%Carbs 89%Fat 2%
115calories
2.7 gprotein
25.6 gcarbs
0.2 gfat

Values shown for 100 g.

Rich in

  • Copper72%
  • Vitamin B648%
  • Potassium39%
  • Zinc34%
  • Riboflavin (B2)14%
  • Phosphorus11%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A3 µg0%
Vitamin C8 mg9%
Vitamin E0.5 mg3%
Vitamin K0 µg0%
Thiamin (B1)0.05 mg4%
Riboflavin (B2)0.18 mg14%
Niacin (B3)0.9 mg6%
Vitamin B60.81 mg48%
Folate24 µg6%
Vitamin B120 µg0%
Choline0 mg0%

Minerals

NutrientAmount% DV
Calcium18 mg1%
Iron1.69 mg9%
Potassium1810 mg39%
Magnesium10 mg2%
Phosphorus140 mg11%
Zinc3.73 mg34%
Copper0.64 mg72%
Selenium0.7 µg1%

Fats

NutrientAmount% DV
Saturated fat0.05 g0%
Trans fat0 g-
Monounsaturated fat0.01 g-
Polyunsaturated fat0.09 g-

Other

NutrientAmount% DV
Water69.5 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other vegetables and vegetable products

Per 100 gHearts of palm (raw)Category averageDifference
Calories11563.7+81%
Protein2.7 g2.82 g-4%
Total carbohydrate25.6 g12.5 g+106%
Total fat0.2 g1.01 g-80%
Dietary fiber1.5 g3 g-50%
Total sugars17.2 g3.34 g+414%
Sodium14 mg157 mg-91%

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Similar foods

Hearts of palm (canned)28 kcal · 2.52 g proteinSuccotash ((corn and limas), cooked, boiled, drained, without salt)115 kcal · 5.07 g proteinPeppers (sweet, green, sauteed)116 kcal · 0.78 g proteinPotatoes (mashed, dehydrated, prepared from granules with milk, water and margarine added)116 kcal · 2.13 g proteinYam (cooked, boiled, drained, or baked, with salt)114 kcal · 1.49 g proteinYam (cooked, boiled, drained, or baked, without salt)116 kcal · 1.49 g proteinCorn (yellow, whole kernel, frozen, microwaved)113 kcal · 3.62 g proteinLima beans (immature seeds, raw)113 kcal · 6.84 g protein

Source: USDA FoodData Central, SR Legacy, FDC ID 167714. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.