Heart of Palm Nutrition Facts, Health Benefits, and Culinary Uses

Heart of palm is an exotic, nutrient-dense vegetable harvested from the inner core of certain palm tree species. This ivory-colored delicacy has gained popularity among health-conscious consumers and plant-based eaters for its impressive nutritional profile and culinary versatility.

Despite being relatively unknown compared to common vegetables, heart of palm offers remarkable health benefits, including high mineral content, powerful antioxidants, and minimal calories. Whether you’re looking to enhance your diet with new vegetables or searching for plant-based alternatives to meat and seafood, heart of palm deserves your attention.

This comprehensive guide explores everything you need to know about heart of palm, from its nutritional composition to its potential health benefits and practical ways to incorporate it into your meals.

What Is Heart of Palm?

Heart of palm, also known as palm heart or palmito, is a vegetable harvested from the inner core and growing bud of certain palm trees. To obtain this delicate ingredient, young palm trees are cut down and stripped of their bark to reveal the tender, white inner cylinder.

The texture of heart of palm is crisp and slightly crunchy, comparable to white asparagus or water chestnuts. Its flavor profile is mild and subtly tangy, with a taste reminiscent of artichoke hearts. This neutral flavor makes it exceptionally versatile in various culinary applications.

Most commonly available in canned or jarred form, heart of palm is sometimes found fresh in specialty markets, particularly in tropical regions where palm trees grow abundantly. The harvesting process traditionally required cutting down entire trees, though some sustainable farming practices now allow for harvesting without destroying the tree.

Heart of Palm Nutrition Facts

One of the most compelling reasons to include heart of palm in your diet is its impressive nutritional profile combined with remarkably low calorie content.

A 3.5-ounce (100-gram) serving of raw heart of palm provides:

• Calories: 36
• Protein: 4 grams
• Fat: Less than 1 gram
• Carbohydrates: 4 grams
• Dietary Fiber: 4 grams
• Potassium: 38% of the Daily Value (DV)
• Phosphorus: 20% of the DV
• Copper: 70% of the DV
• Zinc: 36% of the DV
• Iron: Significant amounts
• Calcium: Small amounts
• Magnesium: Small amounts
• Folate: Small amounts

This nutritional composition makes heart of palm an exceptionally low-calorie food that’s virtually fat-free while providing substantial amounts of essential minerals. The high fiber content relative to total carbohydrates is particularly noteworthy for digestive health and satiety.

Health Benefits of Heart of Palm

The unique nutritional composition of heart of palm translates into several potential health benefits that may support overall wellness.

Rich in Antioxidants

Heart of palm contains significant amounts of polyphenol antioxidants, which are plant compounds that protect your body from oxidative stress. These antioxidants work by neutralizing free radicals—unstable molecules that can damage cells and contribute to aging and disease development.

Research indicates that diets rich in polyphenol antioxidants may help reduce the risk of chronic conditions including heart disease, type 2 diabetes, and certain cancers. Furthermore, polyphenols possess anti-inflammatory properties that may help combat chronic inflammation, a underlying factor in many modern diseases.

By incorporating heart of palm into your regular diet, you’re adding another source of these protective compounds that work synergistically with antioxidants from other fruits and vegetables.

Excellent Source of Essential Minerals

Heart of palm stands out as an exceptional source of several minerals that play crucial roles in maintaining optimal health.

Potassium: With 38% of the daily value per serving, heart of palm is an excellent potassium source. This electrolyte is essential for maintaining healthy blood pressure levels, proper muscle function, and nerve signal transmission. Adequate potassium intake is associated with reduced risk of stroke and may help counteract the blood pressure-raising effects of sodium.

Copper: Providing an impressive 70% of the daily value, heart of palm is one of the richest plant-based copper sources. Copper is vital for red blood cell formation, iron absorption, maintaining healthy bones and connective tissues, and supporting immune function. Research suggests that adequate copper intake may help maintain healthy cholesterol levels and cardiovascular function.

Phosphorus: At 20% of the daily value, heart of palm contributes significantly to your phosphorus needs. This mineral is the second most abundant in your body after calcium and is essential for building strong bones and teeth, filtering waste in the kidneys, and producing DNA and RNA.

Zinc: With 36% of the daily value, heart of palm provides substantial zinc, which is crucial for immune system function, wound healing, DNA synthesis, and cell division. Zinc also supports proper sense of taste and smell and is important for growth and development during pregnancy, childhood, and adolescence.

Supports Weight Management

Heart of palm is an ideal food for those looking to manage their weight or reduce calorie intake without sacrificing nutrition or satisfaction.

At only 36 calories per 3.5-ounce serving, heart of palm is remarkably low in energy density. This means you can consume a generous portion that physically fills your plate and stomach while consuming relatively few calories. The principle of calorie density is fundamental to sustainable weight management—foods with low calorie density allow you to feel satisfied while maintaining a caloric deficit.

The high fiber content (4 grams per serving) contributes to feelings of fullness and satiety. Fiber slows digestion and promotes the release of satiety hormones, which can help reduce overall calorie intake throughout the day. Additionally, the high water content of heart of palm adds volume without adding calories, further enhancing its satiating effects.

You can use heart of palm strategically to bulk up meals—add it to salads, stir-fries, or pasta dishes to increase volume and nutritional value without significantly increasing calories.

May Support Heart Health

Several nutritional components of heart of palm contribute to cardiovascular health. The high potassium content helps regulate blood pressure by counteracting sodium’s effects and relaxing blood vessel walls. Maintaining healthy blood pressure is one of the most important factors in preventing heart disease and stroke.

The copper content may also play a role in heart health, as research links adequate copper levels to healthier cholesterol profiles and reduced cardiovascular disease risk. Additionally, the antioxidants in heart of palm may help protect blood vessels from oxidative damage and inflammation, both of which contribute to atherosclerosis.

The virtually fat-free nature of heart of palm makes it an excellent addition to heart-healthy dietary patterns, particularly when used as a substitute for higher-fat ingredients.

Promotes Digestive Health

The impressive fiber content of heart of palm supports digestive health in multiple ways. Dietary fiber adds bulk to stool, promoting regular bowel movements and preventing constipation. Fiber also acts as a prebiotic, feeding beneficial gut bacteria that play crucial roles in digestion, immune function, and even mental health.

A healthy gut microbiome has been linked to reduced inflammation, improved immune response, better nutrient absorption, and even positive effects on mood and cognitive function. By providing fiber to nourish these beneficial bacteria, heart of palm contributes to overall gut health.

Blood Sugar Friendly

With only 4 grams of carbohydrates per serving and an equally high fiber content, heart of palm has minimal impact on blood sugar levels. The high fiber-to-carbohydrate ratio means that the carbohydrates present are absorbed slowly, preventing rapid spikes in blood glucose.

This makes heart of palm an excellent vegetable choice for people with diabetes or those trying to maintain stable blood sugar levels throughout the day. The low glycemic impact also means it won’t trigger the energy crashes that can follow consumption of high-sugar or refined carbohydrate foods.

How to Eat Heart of Palm

Heart of palm’s mild flavor and versatile texture make it suitable for numerous culinary applications, from raw preparations to cooked dishes.

In Salads

The most traditional use of heart of palm is in salads. Simply drain and rinse canned or jarred heart of palm, slice it into rounds or julienne strips, and add it to your favorite salad combinations. It pairs particularly well with:

• Mixed greens with citrus vinaigrette
• Avocado and tomato salads
• Mediterranean-style salads with olives and feta
• Tropical fruit salads with mango and papaya
• Caesar salad as a protein-rich addition

As a Vegan Seafood Substitute

One of the most innovative uses of heart of palm is as a plant-based substitute for seafood. Its fibrous texture and neutral flavor make it surprisingly effective at mimicking certain seafood preparations:

Vegan “Crab” Cakes: Shred heart of palm and mix with seasonings, breadcrumbs, and binding agents to create convincing crab-free cakes.

Plant-Based “Calamari”: Slice heart of palm into rings, bread them, and fry or bake for a vegan alternative to fried calamari.

Vegan “Lobster” Rolls: Chunk heart of palm and toss with vegan mayonnaise and seasonings for a plant-based lobster roll filling.

Fish-Free “Tuna”: Shred heart of palm and mix with vegan mayo, celery, and seasonings for a tuna salad alternative.

As a Meat Alternative

Beyond seafood, heart of palm can substitute for meat in various dishes:

• Vegan Carnitas: Season and roast heart of palm chunks with Mexican spices for a pulled pork alternative
• Stir-Fries: Add sliced heart of palm to vegetable stir-fries as a protein-rich component
• Tacos and Burritos: Use seasoned heart of palm as a filling for Mexican-inspired dishes
• Pasta Dishes: Incorporate heart of palm into pasta recipes for added texture and nutrition

Other Culinary Uses

Heart of palm’s versatility extends to many other preparations:

• Ceviche: Use in place of fish in this citrus-marinated South American dish
• Dips: Blend with artichokes, spinach, or other ingredients for creamy dips
• Grilled: Brush with oil and seasonings, then grill for a smoky appetizer
• Pickled: Add to pickled vegetable medleys for tangy snacking
• Soups: Add to vegetable soups for texture and nutritional boost
• Pizza Topping: Slice and use as a unique pizza topping

Is Heart of Palm Keto-Friendly?

Heart of palm is highly compatible with ketogenic and other low-carbohydrate diets. A typical 2-ounce (60-gram) serving contains only about 2 grams of net carbohydrates, making it easy to fit into even the most restrictive keto macros.

Since the ketogenic diet typically limits daily carbohydrate intake to 20-50 grams, a standard serving of heart of palm would account for only 4-10% of your daily carb allowance, leaving plenty of room for other nutritious foods.

The high fiber content means that much of the carbohydrate in heart of palm doesn’t significantly impact blood sugar or interfere with ketosis. Additionally, its neutral flavor makes it an excellent low-carb substitute for higher-carb ingredients like pasta or rice noodles.

When purchasing heart of palm for keto diets, check the nutrition label, as some brands may add ingredients that increase the carb count.

Where to Buy Heart of Palm

Heart of palm is widely available in several forms:

Canned: Most grocery stores carry canned heart of palm in the international foods aisle, often near other Latin American products. This is the most shelf-stable and economical option.

Jarred: Glass jars of heart of palm are common in specialty markets and health food stores. These often have a fresher taste and firmer texture than canned versions.

Fresh: Fresh heart of palm is occasionally available in specialty produce markets, particularly in areas with large Latin American populations or near palm-growing regions. Fresh heart of palm has the best texture and flavor but must be used quickly.

Online: Various online retailers offer heart of palm in bulk quantities, which can be cost-effective for regular consumers.

Look for products from sustainable sources when possible, as traditional harvesting methods require cutting down entire trees. Some brands now use cultivated varieties that allow for sustainable harvesting practices.

How to Store Heart of Palm

Proper storage ensures your heart of palm maintains quality and safety:

Unopened Canned or Jarred: Store in a cool, dry pantry for up to 2-3 years. Check the best-by date on the package.

Opened Canned or Jarred: Transfer to an airtight container, cover with the packing liquid, and refrigerate for up to 5-7 days. Some sources suggest it can last up to 2 weeks when properly stored.

Fresh: Wrap in damp paper towels, place in a plastic bag, and refrigerate for 1-2 weeks maximum. Use as soon as possible for best quality.

Cooked: Store in an airtight container in the refrigerator for up to 3-4 days.

Potential Considerations

While heart of palm is safe and nutritious for most people, there are a few considerations to keep in mind:

Sodium Content

Canned and jarred heart of palm often contains added salt for preservation. If you’re watching sodium intake, rinse the heart of palm thoroughly under cold water before using it to remove excess sodium. You can also look for low-sodium or no-salt-added varieties.

Not a Significant Protein Source

Despite containing 4 grams of protein per 100-gram serving, heart of palm shouldn’t be relied upon as a primary protein source. When using it as a meat or seafood substitute, ensure you’re getting adequate protein from other sources like legumes, tofu, tempeh, or nuts and seeds.

Environmental Considerations

Traditional heart of palm harvesting requires cutting down entire palm trees, which has raised sustainability concerns. Look for products from sustainably managed farms that use multi-stemmed palm varieties allowing for harvesting without killing the plant, or choose cultivated varieties specifically grown for this purpose.

Allergies

While rare, some individuals may be allergic to palm-derived products. If you experience symptoms like itching, swelling, or digestive distress after consuming heart of palm, discontinue use and consult a healthcare provider.

Heart of Palm Compared to Other Vegetables

Understanding how heart of palm compares to similar vegetables can help you make informed dietary choices:

Vs. Artichoke Hearts: Both have similar mild flavors, but heart of palm is lower in calories and carbohydrates while providing more copper and zinc. Artichoke hearts offer more magnesium and vitamin C.

Vs. Asparagus: White asparagus has a similar texture but heart of palm is significantly higher in minerals like copper and potassium while being lower in vitamin K.

Vs. Water Chestnuts: Both provide similar crunch, but heart of palm offers substantially more nutrients including fiber, protein, and minerals, while water chestnuts are higher in carbohydrates.

Vs. Bamboo Shoots: These have comparable textures and uses in Asian cuisine, but heart of palm provides more protein and minerals while bamboo shoots offer more manganese.

Frequently Asked Questions

Does heart of palm taste like palm trees?

No, heart of palm doesn’t taste like bark or coconut. It has a mild, slightly tangy flavor similar to artichoke hearts with a crisp texture like water chestnuts or white asparagus.

Is heart of palm actually good for your heart?

Despite its name, heart of palm refers to the “heart” or center of the palm tree, not the human heart. However, it does contain nutrients like potassium that support cardiovascular health.

Can you eat heart of palm raw?

Yes, heart of palm is commonly eaten raw, especially in salads. Canned and jarred varieties are pre-cooked during processing and are safe to eat directly from the container after draining and rinsing.

Why is heart of palm so expensive?

Heart of palm can be costly because harvesting traditionally requires cutting down entire palm trees, and only a small portion of each tree is edible. The labor-intensive process and limited yield contribute to higher prices.

Is heart of palm inflammatory?

No, heart of palm is not inflammatory. In fact, its polyphenol antioxidants may have anti-inflammatory properties that could help reduce chronic inflammation in the body.

The Bottom Line

Heart of palm is a unique, nutrient-dense vegetable that deserves a place in any health-conscious diet. With its impressive mineral content, antioxidant properties, and remarkably low calorie count, it offers substantial nutritional benefits in a versatile package.

Whether you’re looking to add more vegetables to your diet, seeking plant-based alternatives to meat and seafood, following a ketogenic diet, or simply wanting to try something new, heart of palm is an excellent choice. Its mild flavor and adaptable texture make it easy to incorporate into countless dishes from salads to main courses.

The combination of high fiber, essential minerals like potassium and copper, and powerful antioxidants makes heart of palm particularly valuable for supporting weight management, cardiovascular health, and overall wellness.

With canned and jarred varieties readily available at most grocery stores, there’s never been a better time to experiment with this exotic vegetable. Start by adding it to your favorite salad, or try using it as a plant-based substitute in recipes you already love. Your body—and your taste buds—will thank you for discovering this nutritional powerhouse.

Sources:

• USDA FoodData Central – National nutrient database
• PubMed Central – National Institutes of Health research database
• American Heart Association Journals – Cardiovascular research
• Oxford Academic – Nutrition and health research
• PubMed – Biomedical literature database