Calories in Hearts of palm, canned
Generic food Canned Vegetables
Hearts of palm, canned contains 28 kcal per 100 g. A typical serving of 1 piece (33 g) provides about 9 kcal.
Roughly 54% of its calories come from carbohydrates, with 30% from protein and 16% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 61% of the Daily Value for manganese, 17% of the Daily Value for iron and 15% of the Daily Value for copper.
These values are for the canned food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 28 kcal | |
| Total fat ? | 0.62 g | 0.8% |
| Saturated fat ? | 0.13 g | 0.7% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 426 mg | 19% |
| Total carbohydrates C | 4.6 g | 2% |
| Dietary fiber ? | 2.4 g | 9% |
| Total sugars | not reported | |
| Protein ? | 2.5 g | 5% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 7.9 mg | 9% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.011 mg | 0.9% |
| Riboflavin (B2) ? | 0.057 mg | 4% |
| Niacin (B3) ? | 0.44 mg | 3% |
| Pantothenic acid (B5) ? | 0.13 mg | 3% |
| Vitamin B6 ? | 0.022 mg | 1% |
| Folate (B9) C | 39 µg | 10% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 58 mg | 4% |
| Iron ? | 3.1 mg | 17% |
| Magnesium ? | 38 mg | 9% |
| Phosphorus ? | 65 mg | 5% |
| Potassium ? | 177 mg | 4% |
| Zinc ? | 1.2 mg | 10% |
| Copper ? | 0.13 mg | 15% |
| Manganese ? | 1.4 mg | 61% |
| Selenium C | 0.7 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 30%
- Carbohydrates 54%
- Fat 16%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.5 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2.4 gabove the median for vegetables and vegetable products (median 2.2 g)
- Fat0.62 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.13 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium426 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9 gprotein density, useful for comparing foods with different calorie levels
- Water90.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.1 g |
|---|---|
| Polyunsaturated fat ? | 0.2 g |
Amino acids (18)
| Tryptophan ? | 0.023 g |
|---|---|
| Threonine ? | 0.097 g |
| Isoleucine ? | 0.1 g |
| Leucine ? | 0.17 g |
| Lysine ? | 0.091 g |
| Methionine ? | 0.042 g |
| Cystine ? | 0.019 g |
| Phenylalanine ? | 0.098 g |
| Tyrosine ? | 0.049 g |
| Valine ? | 0.11 g |
| Arginine ? | 0.18 g |
| Histidine ? | 0.055 g |
| Alanine ? | 0.11 g |
| Aspartic acid ? | 0.17 g |
| Glutamic acid ? | 0.3 g |
| Glycine ? | 0.11 g |
| Proline ? | 0.088 g |
| Serine ? | 0.081 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 0.18 g |
|---|---|
| SFA 16:0 ? | 0.11 g |
| SFA 18:0 ? | 0.016 g |
| MUFA 18:1 ? | 0.1 g |
| PUFA 18:3 ? | 0.019 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 90.2 g |
|---|---|
| Ash ? | 2 g |
| Energy ? | 117 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 39 µg |
Other forms of Hearts of palm
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hearts of palm, raw Raw | 115 | 2.7 g | 25.6 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, canned, regular pack, drained solids Canned | 23 | 2.8 g | 3.4 g | 0.5 g |
| Spinach, canned, no salt added, solids and liquids Canned | 19 | 2.1 g | 2.9 g | 0.37 g |
| Mushrooms, straw, canned, drained solids Canned | 32 | 3.8 g | 4.6 g | 0.68 g |
| Spinach, canned, regular pack, solids and liquids Canned | 19 | 2.1 g | 2.9 g | 0.37 g |
| Beans, snap, green, canned, no salt added, drained solids Canned | 22 | 1.1 g | 4.3 g | 0.46 g |
| Asparagus, canned, drained solids Canned | 19 | 2.1 g | 2.5 g | 0.65 g |
| Turnip greens, canned, solids and liquids Canned | 14 | 1.4 g | 2.4 g | 0.3 g |
| Beans, shellie, canned, solids and liquids Canned | 30 | 1.8 g | 6.2 g | 0.19 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in canned hearts of palm?
100 g of canned hearts of palm has 28 kcal. 1 piece (33 g): about 9 kcal. 1 cup (146 g): about 41 kcal.
How much protein is in canned hearts of palm?
Canned hearts of palm contains 2.5 g of protein per 100 g (5% of the 50 g Daily Value), or 0.83 g in 1 piece (33 g). About 30% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in canned hearts of palm?
Canned hearts of palm has 4.6 g of total carbohydrates per 100 g, including 2.4 g of fiber.
How much fat is in canned hearts of palm?
Canned hearts of palm contains 0.62 g of fat per 100 g, of which 0.13 g is saturated (0.7% of the Daily Value).
What vitamins and minerals does canned hearts of palm contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (61% DV), iron (17% DV), copper (15% DV) and zinc (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in canned hearts of palm?
100 g contains 426 mg of sodium, 19% of the 2,300 mg Daily Value.
Does hearts of palm have the same nutrition canned and raw?
No. Per 100 g, hearts of palm, canned has 28 kcal, while hearts of palm, raw has 115 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168569. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.