Calories in Palm hearts, cooked
Generic food Cooked Vegetables
Palm hearts, cooked contains 134 kcal per 100 g. A typical serving of 1 cup (145 g) provides about 194 kcal.
Roughly 74% of its calories come from carbohydrates, with 18% from fat and 8% from protein (estimated with general energy factors).
That is more energy than the typical item in other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 69% of the Daily Value for copper, 42% of the Daily Value for Vitamin B6 and 37% of the Daily Value for potassium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 134 kcal | |
| Total fat C | 2.7 g | 4% |
| Saturated fat C | 0.71 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 135 mg | 6% |
| Total carbohydrates C | 24.8 g | 9% |
| Dietary fiber C | 1.5 g | 5% |
| Total sugars C | 16.6 g | |
| Protein C | 2.6 g | 5% |
| Vitamin A C | 14 µg | 2% |
| Vitamin C C | 6.6 mg | 7% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.86 mg | 6% |
| Vitamin K C | 2.1 µg | 2% |
| Thiamin (B1) C | 0.044 mg | 4% |
| Riboflavin (B2) C | 0.17 mg | 13% |
| Niacin (B3) C | 0.83 mg | 5% |
| Vitamin B6 C | 0.72 mg | 42% |
| Folate (B9) C | 20 µg | 5% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 0.2 mg | 0% |
| Calcium C | 18 mg | 1% |
| Iron C | 1.6 mg | 9% |
| Magnesium C | 10 mg | 2% |
| Phosphorus C | 136 mg | 11% |
| Potassium C | 1,750 mg | 37% |
| Zinc C | 3.6 mg | 33% |
| Copper C | 0.62 mg | 69% |
| 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 8%
- Carbohydrates 74%
- Fat 18%
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
- Protein2.6 gabove the median for other vegetables and combinations (median 2 g)
- Fiber1.5 gin the lowest quarter of other vegetables and combinations (median 2.2 g)
- Sugars16.6 gin the top quarter of other vegetables and combinations (median 2.4 g)
- Fat2.7 gabove the median for other vegetables and combinations (median 2.7 g)
- Saturated fat0.71 gabove the median for other vegetables and combinations (median 0.69 g)
- Sodium135 mgbelow the median for other vegetables and combinations (median 138 mg)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
- Water67.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.91 g |
|---|---|
| Polyunsaturated fat C | 0.82 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.72 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.021 g |
| SFA 14:0 C | 0.065 g |
| SFA 16:0 C | 0.4 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.87 g |
| PUFA 18:3 C | 0.094 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.014 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 43 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 67.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 20 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Plantain, cooked with butter or margarine Cooked | 138 | 1.3 g | 30.9 g | 2.5 g |
| Plantain, cooked, fat added, NS as to fat type Cooked | 141 | 1.3 g | 30.9 g | 2.9 g |
| Plantain, cooked with oil Cooked | 144 | 1.3 g | 30.9 g | 3.2 g |
| Plantain, cooked, no added fat Cooked | 122 | 1.3 g | 31.8 g | 0.35 g |
| Carrots, glazed, cooked Cooked | 97 | 0.9 g | 17.3 g | 2.8 g |
| Sweet potato, frozen, cooked, baked, without salt Cooked | 100 | 1.7 g | 23.4 g | 0.12 g |
| Breadfruit, cooked Cooked | 123 | 1 g | 26.3 g | 2.8 g |
| Corn, sweet, white, cooked, boiled, drained, without salt Cooked | 97 | 3.3 g | 21.7 g | 1.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked palm hearts?
100 g of cooked palm hearts has 134 kcal. 1 cup (145 g): about 194 kcal. 1 heart (40 g): about 54 kcal.
How much protein is in cooked palm hearts?
Cooked palm hearts contains 2.6 g of protein per 100 g (5% of the 50 g Daily Value), or 3.8 g in 1 cup (145 g). About 8% of its calories come from protein. Compared with other other vegetables and combinations, that is above the median (median 2 g).
How many carbs are in cooked palm hearts?
Cooked palm hearts has 24.8 g of total carbohydrates per 100 g, including 1.5 g of fiber and 16.6 g of sugars.
How much fat is in cooked palm hearts?
Cooked palm hearts contains 2.7 g of fat per 100 g, of which 0.71 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked palm hearts contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (69% DV), Vitamin B6 (42% DV), potassium (37% DV), zinc (33% DV) and Riboflavin (B2) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked palm hearts?
100 g contains 135 mg of sodium, 6% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709954. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.