Hearts of palm, canned

View in Nutrition Calculator

• Nutrition value per 100 g 1 Piece 1 Cup All links open in new tab
• Proteins and Amino Acids 2.52 g
  • Tryptophan 0.023 g
  • Threonine 0.097 g
  • Isoleucine 0.101 g
  • Leucine 0.169 g
  • Lysine 0.091 g
  • Methionine 0.042 g
  • Cystine 0.019 g
  • Phenylalanine 0.098 g
  • Tyrosine 0.049 g
  • Valine 0.114 g
  • Arginine 0.178 g
  • Histidine 0.055 g
  • Alanine 0.111 g
  • Aspartic acid 0.168 g
  • Glutamic acid 0.296 g
  • Glycine 0.108 g
  • Proline 0.088 g
  • Serine 0.081 g
• Carbohydrates (By Difference) 4.62 g
  • Fiber, total dietary 2.4 g
• Ash (Minerals) 2.04 g
  • Calcium, Ca 58 mg
  • Iron, Fe 3.13 mg
  • Magnesium, Mg 38 mg
  • Phosphorus, P 65 mg
  • Potassium, K 177 mg
  • Sodium, Na 426 mg
  • Zinc, Zn 1.15 mg
  • Copper, Cu 0.133 mg
  • Manganese, Mn 1.394 mg
  • Selenium, Se 0.7 µg
• Vitamins 8.592 mg*
  • Vitamin A (total, IU) 0 iu
  • Vitamin A (total, RAE) 0 µg
    • Vitamin A1 (retinol) 0 µg
  • Vitamin D, total, IU 0 iu
  • Vitamin D, total (D2 + D3) 0 µg
  • Vitamin C (ascorbic acid) 7.9 mg
  • Vitamin B1 (thiamin) 0.011 mg
  • Vitamin B2 (riboflavin) 0.057 mg
  • Vitamin B3 (niacin) 0.437 mg
  • Vitamin B5 (pantothenic acid) 0.126 mg
  • Vitamin B6 (pyridoxine) 0.022 mg
  • Vitamin B12 (cobalamin) 0 µg
  • Vitamin B9 (folate, DFE) 39 µg
    • Vitamin B9, total (folate) 39 µg
      • Vitamin B9 (folic acid) 0 µg
      • Vitamin B9 (folate, food) 39 µg
• Fat (Lipids) 0.62 g
  • Fatty acids, total polyunsaturated 0.202 g
    • Linoleic acid (LA), undifferentiated 0.183 g
    • Linolenic acid, undifferentiated 0.019 g
  • Fatty acids, total trans 0 g
  • Fatty acids, total saturated 0.13 g
    • Palmitic acid 0.114 g
    • Stearic acid 0.016 g
  • Fatty acids, total monounsaturated 0.103 g
    • Oleic acid, undifferentiated 0.103 g
  • Sterols 0 g*
    • Cholesterol 0 mg
• Water 90.2 g
• Energy 28 kcal
• Energy 117 kj

An alternative to wild heart of palm are palm varieties which have undergone a process of adaptation to become a domesticated farm species. The main variety that has been domesticated is the botanical species Bactris gasipaes, known in Ecuador as "chontaduro", in Costa Rica as "pejibaye", and in English as the "peach palm".

Peach palms are self-suckering and produce multiple stems, up to 40 on one plant, so harvesting several stems from a plant is not so expensive because the plant can live on. Another advantage it has over other palms is that it has been selectively bred to eliminate the vicious thorns of its wild cousins. Since harvesting is still a labor intensive task, palm hearts are regarded as a delicacy.

Canned hearts of palm Nutrition Facts: Calories, Carbs, and Health Benefits

Tweet

Canned hearts of palm are about 90.2% water, 4.62% carbohydrates (including % sugar and 2.4% dietary fiber), 2.52% protein, and 0.62% fat. If you consume one canned hearts of palm you will get 1.525 grams of carbohydrates. It is equal to 1.17 percent of the 130 grams of carbohydrates you should include in your daily diet, according to the Institute of Medicine (US). That same a 100 gram reference serving of canned hearts of palm provides 28 calories and provides low amounts of essential nutrients, with only Vitamin C (ascorbic acid) having a moderate percentage (10.53%) of the Daily Value. This means if your diet contains canned hearts of palm, it helps your body to absorb iron from food and defend itself more naturally since vitamin C is an antioxidant, reduce probability of heart disease by fighting cholesterol, improve the efficiency of lymphocytes (or white blood cells) to heal wounds and it is effective against gout (a type of arthritis) attacks by reducing blood uric acid levelsdementia since vitamin C impacts memory positivelythe occurrence of cancer. Furthermore they contain an appreciable amount of Manganese and Sodium attaining 77.44% and 28.4% of the Daily Value in a 100 g (3.5 Oz), respectively.