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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
Vitamins
Vitamin A equiv. 3% 23.4 μg
Vitamin C 2% 1.9 mg
Minerals daily requirement
Calcium
5% 47 mg
Iron
16% 2.09 mg
Sodium
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.