Hearts of palm, raw
FDC 167714
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 63 · -30 vs Vegetables medianRaw hearts of palm score 63 of 100, a Good band, but rank 50th of 60 in the Vegetables category, reflecting how far ahead the category's top vegetables sit. The standout nutrient is potassium at 39% DV, a solid figure for a vegetable most people know from salads and appetizer platters rather than as a nutritional heavyweight.
These pale, cylindrical stalks are usually sliced into salads or served chilled with a vinaigrette, prized more for crunch and mild flavor than for nutrient density. The honest limitation is sugar: hearts of palm run high at 17.2 grams per 100 grams, well above what a typical raw vegetable carries. Given the category's steep 93 point median score, raw onions rank considerably higher and are worth rotating in alongside this one.
See how this score is calculated, build a plate around hearts of palm, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | 6% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 26 g | 9% |
| Dietary fiber | 1.5 g | 5% |
| Sugars | 17 g | |
| Protein | 2.7 g | 5% |
| Potassium | 1810 mg | 39% |
| Calcium | 18 mg | 1% |
| Iron | 1.7 mg | 9% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 8 mg | 9% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 0.5 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 167714Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Onions, rawDensity 67 vs 63Shallots, rawDensity 68 vs 63Ginger root, rawDensity 71 vs 63Original analysis by NutriVerdict
In the kitchen and how to use it
Hearts of palm are the pale, ivory-colored inner core of certain palm trees, with a mild flavor and a firm, slightly crunchy texture often compared to artichoke hearts or water chestnuts. They are usually sold canned or jarred in brine, sliced into rounds or cut into strips, and used raw in salads, ceviche-style dishes, and slaws, or lightly sauteed and folded into pasta or grain bowls. Their neutral flavor and firm bite make them a common stand-in for crab in mock "crab" cakes and salads, and they pair well with citrus, avocado, tomato, and light vinaigrettes, since they take on other flavors readily.
Once opened, rinse canned hearts of palm to remove excess brine and store leftovers in a sealed container of fresh water in the refrigerator, using them within a few days. Per 100 g, hearts of palm have 115 calories, just 1.5 g of fiber, and 17.2 g of sugar, a notably higher sugar content than most vegetables. They are a source of potassium at 39% of the Daily Value per 100 g and are low in sodium at 14 mg per 100 g, making them a useful way to add crunch and volume to a salad or appetizer without much salt, even when paired with a salt-forward dressing.
Frequently asked questions about hearts of palm, raw
How many calories are in hearts of palm?
Raw hearts of palm have 115 calories per 100 g, with 2.7 g of protein and 17.2 g of sugar.
Is hearts of palm a good source of potassium?
Yes, it supplies 39% of the Daily Value for potassium per 100 g.
How do you use hearts of palm in cooking?
They are typically sliced from the can or jar and used raw in salads and ceviche-style dishes, or lightly sauteed and added to pasta or grain bowls.