Hearts of palm




Heart of palm is a vegetable harvested from the inner core and growing bud of certain palm trees: coconut (Cocos nucifera),  (Euterpe edulis),  (Euterpe oleracea), palmetto (Sabal spp.), and peach palm. 


Heart of palm may be eaten on its own, and often it is eaten in a salad.


An alternative to wild heart of palm are palm varieties that have become domesticated farm species: Bactris gasipaes, known in English as peach palm.



Peach palm is the most widely used for canning. 


Nutritional value per 100 g (3.5 oz)


Energy 79.5 kJ (19.0 kcal)


Carbohydrates 3.1 g



Sugars 0.0 g



Dietary fiber 1.6 g



Fat 0.39 g



Protein 1.55 g






Vitamin A equiv. 3% 23.4 μg



Vitamin C 2% 1.9 mg



Minerals daily requirement





5% 47 mg





16% 2.09 mg





23% 349 mg



Hearts of palm are rich in fiber, potassium, iron, zinc, phosphorus, copper, vitamins B2, B6, and C.



They are a good source of protein, riboflavin, and potassium, and as a very good source of dietary fiber, vitamin C, folate, calcium, iron, magnesium, phosphorus, zinc, copper, and especially, manganese.



It has a good ratio between omega-3 and omega-6 fatty acids. 



The high sodium content for hearts of palm relates to the canned product; it is not present in the fresh product.






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