Calories in Hearts of palm, raw
Generic food Raw Vegetables
Hearts of palm, raw contains 115 kcal per 100 g.
Roughly 89% of its calories come from carbohydrates, with 9% from protein and 2% from fat (estimated with general energy factors).
That is more 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 72% of the Daily Value for copper, 48% of the Daily Value for Vitamin B6 and 38% of the Daily Value for potassium.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 115 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat ? | 0.046 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 14 mg | 0.6% |
| Total carbohydrates C | 25.6 g | 9% |
| Dietary fiber ? | 1.5 g | 5% |
| Total sugars M | 17.2 g | |
| Protein ? | 2.7 g | 5% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C ? | 8 mg | 9% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.5 mg | 3% |
| Vitamin K Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.05 mg | 4% |
| Riboflavin (B2) ? | 0.18 mg | 14% |
| Niacin (B3) ? | 0.9 mg | 6% |
| Vitamin B6 ? | 0.81 mg | 48% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 0 mg | 0% |
| Calcium ? | 18 mg | 1% |
| Iron ? | 1.7 mg | 9% |
| Magnesium ? | 10 mg | 2% |
| Phosphorus ? | 140 mg | 11% |
| Potassium ? | 1,806 mg | 38% |
| Zinc ? | 3.7 mg | 34% |
| Copper ? | 0.64 mg | 72% |
| 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 9%
- Carbohydrates 89%
- Fat 2%
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
- Protein2.7 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber1.5 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars17.2 gin the top quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.2 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.046 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium14 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water69.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.005 g |
|---|---|
| Polyunsaturated fat ? | 0.089 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.076 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.001 g |
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.034 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.005 g |
| PUFA 18:3 ? | 0.013 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 41 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 69.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 2 g |
| Theobromine Z | 0 mg |
| Energy C | 481 kJ |
| Vitamin A, IU C | 68 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 24 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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, canned Canned | 28 | 2.5 g | 4.6 g | 0.62 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 |
|---|---|---|---|---|
| Plantain, raw Raw | 122 | 1.3 g | 31.9 g | 0.35 g |
| Jerusalem-artichokes, raw Raw | 73 | 2 g | 17.4 g | 0.01 g |
| Chicory roots, raw Raw | 72 | 1.4 g | 17.5 g | 0.2 g |
| Relish, corn | 111 | 1.7 g | 25.7 g | 0.91 g |
| Palm hearts, cooked Cooked | 134 | 2.6 g | 24.8 g | 2.7 g |
| Plantain, cooked, no added fat Cooked | 122 | 1.3 g | 31.8 g | 0.35 g |
| Pickles, cucumber, sweet (includes bread and butter pickles) | 91 | 0.58 g | 21.2 g | 0.41 g |
| Pickles, sweet | 91 | 0.58 g | 21.2 g | 0.41 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw hearts of palm?
100 g of raw hearts of palm has 115 kcal.
How much protein is in raw hearts of palm?
Raw hearts of palm contains 2.7 g of protein per 100 g (5% of the 50 g Daily Value). About 9% 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 raw hearts of palm?
Raw hearts of palm has 25.6 g of total carbohydrates per 100 g, including 1.5 g of fiber and 17.2 g of sugars.
How much fat is in raw hearts of palm?
Raw hearts of palm contains 0.2 g of fat per 100 g, of which 0.046 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does raw hearts of palm contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (72% DV), Vitamin B6 (48% DV), potassium (38% DV), zinc (34% DV) and Riboflavin (B2) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw hearts of palm?
100 g contains 14 mg of sodium, 0.6% of the 2,300 mg Daily Value.
Does hearts of palm have the same nutrition raw and canned?
No. Per 100 g, hearts of palm, raw has 115 kcal, while hearts of palm, canned has 28 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 167714. 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.