Hearts of Palm Nutrition Facts
Hearts of palm are the tender inner core harvested from certain palm trees. With a delicate, artichoke-like flavor and tender-crisp texture, they're prized in Latin American cuisine and increasingly popular as a low-carb pasta alternative.
Nutrition Facts
Per 100g serving
Health Benefits
- ✓Low calorie, low carb (great for keto)
- ✓Good zinc content for immunity
- ✓Contains manganese for bone health
- ✓Good iron source for vegetarians
- ✓Versatile meat/pasta substitute
Best For
Storage
Unopened canned hearts of palm keep for years. Once opened, transfer to a glass container with original brine, refrigerate, and use within 2 weeks. Fresh hearts of palm are rare - use within 1-2 days.
Serving Sizes
Frequently Asked Questions
Are hearts of palm sustainable?
It depends on the source. Wild harvesting from slow-growing palms (like açaà or peach palm) can be destructive as it kills the tree. Look for 'cultivated' or 'farmed' hearts of palm from multi-stemmed species that regenerate. Peach palm is most sustainable - it sprouts new stems.
Why are hearts of palm used as pasta substitute?
Hearts of palm have a neutral flavor, firm-tender texture that holds up to cooking, and only 4g carbs per cup (vs 45g for pasta). Brands like Palmini shred them into noodle shapes. They don't taste exactly like pasta but are a satisfying low-carb alternative that absorbs sauces well.
Why are canned hearts of palm so high in sodium?
The canning brine contains significant salt for preservation and flavor - about 426mg sodium per 100g (18% DV). Rinse thoroughly before using to reduce sodium. Some brands offer lower-sodium options. Despite this, they're still relatively healthy given other nutrients.
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