How Many Calories in Hearts of Palm? Nutrition Facts & Macros
100 grams of hearts of palm has 28 calories
Protein 2.5g · Carbs 4.6g · Fat 0.6g
Hearts of palm have just 28 calories per 100g — the tender inner core of certain palm trees. Very low in fat (0.6g) and carbs (4.6g with 2.4g fiber = only 2.2g net carbs). Good iron (3.1mg, 17% DV) and manganese (1.4mg, 61% DV). Popular in salads, as a pasta substitute, and in vegan cooking. The mild, slightly tangy flavor works in both raw and cooked dishes.
117 kJ · per 100g · Water: 90.2 g
Calorie Calculator: Hearts of Palm
100 g Hearts of Palm contains 28 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 piece (33 g) | 9 kcal | 0.8g | 1.5g | 0.2g |
| 1 can, drained (400 g) | 112 kcal | 10.1g | 18.5g | 2.5g |
| 100 grams | 28 kcal | 2.5g | 4.6g | 0.6g |
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Hearts of Palm — Nutrition Facts
| Hearts of Palm | per 100g |
|---|---|
| Calories | 28 kcal |
| Protein | 2.52 g |
| Fat | 0.62 g |
| Carbs | 4.62 g |
| Saturated Fat | 0.13 g |
| Monounsaturated Fat | 0.103 g |
| Polyunsaturated Fat | 0.202 g |
| Cholesterol | 0 mg |
| Fiber | 2.4 g |
| Sodium | 426 mg |
| Potassium | 177 mg |
| Calcium | 58 mg |
| Magnesium | 38 mg |
| Phosphorus | 65 mg |
| Iron | 3.13 mg |
| Zinc | 1.15 mg |
| Manganese | 1.39 mg |
| Selenium | 0.7 mcg |
| Vitamin A | 0 mcg |
| Vitamin C | 7.9 mg |
| Thiamine (B1) | 0.011 mg |
| Riboflavin (B2) | 0.057 mg |
| Niacin (B3) | 0.437 mg |
| Vitamin B6 | 0.022 mg |
| Folate | 39 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin D | 0 mcg |
| Water | 90.2 g |
Source: USDA FoodData Central (FDC ID: 168569) · Data verified September 2026
Variations
In salad (Brazilian style)
Classic Brazilian hearts of palm salad: sliced hearts of palm with tomatoes, onions, olive oil, and lime juice. About 80-100 kcal per serving (mostly from olive oil). The hearts of palm contribute only ~28 kcal per 100g. A refreshing, low-calorie starter. Also great with avocado, shrimp, or mango.
As pasta substitute (keto)
Hearts of palm pasta has exploded in popularity as a keto and low-carb alternative. Shredded into spaghetti, linguine, or rice shapes. Per serving (~75g): only 20 kcal and 2g net carbs vs regular pasta's 200 kcal and 40g carbs. Neutral flavor absorbs any sauce — marinara, pesto, alfredo all work. Slight crunch compared to wheat pasta. Available fresh or jarred. No need to boil — just heat with sauce.
Grilled or sautéed
Grilling or sautéing hearts of palm brings out a nutty, caramelized flavor. Cut lengthwise and grill 2-3 minutes per side with olive oil and seasoning. Or sauté in butter with garlic as a side dish. The heat transforms the mild flavor into something richer. Often called 'vegan scallops' when sliced into rounds and pan-seared until golden. Calories increase only from cooking fat.
Dietary Perspectives
For Weight Loss
Hearts of palm are ideal for weight loss — only 28 calories per 100g with 2.4g fiber for satiety. Use as a pasta substitute (20 kcal vs 200 kcal per serving) or bulk up salads without adding calories. High water content (90%) keeps you full. Rinse canned hearts to reduce sodium. Great in stir-fries, soups, and wraps as a low-calorie filler.
For Athletic Performance
Hearts of palm are very low calorie (28 kcal) — not an energy source for athletes. However, they provide good iron (3.1mg, 17% DV) and manganese (1.4mg, 61% DV) which support oxygen transport and energy metabolism. Best as a side dish or salad addition for volume and micronutrients without adding many calories. Pair with protein sources for post-workout meals.
For Keto
Hearts of palm fit keto easily — only 2.2g net carbs per 100g (4.6g total minus 2.4g fiber). Hearts of palm pasta is a game-changer: 2g net carbs per serving vs 40g for wheat pasta. Use them in salads, as pasta, riced as a rice substitute, or grilled as vegan scallops. Zero sugar, nearly zero fat. Eat freely on keto.
Frequently Asked Questions
How many calories are in hearts of palm?
100g of hearts of palm has only 28 calories — 4.6g carbs (2.4g fiber = 2.2g net), 0.6g fat, 2.5g protein. One piece (~33g) has about 9 calories. One can (drained, ~400g) has 112 calories. A genuinely low-calorie vegetable.
Are hearts of palm healthy?
Very nutritious for their calories. Good iron (3.1mg, 17% DV), manganese (1.4mg, 61% DV), zinc (1.2mg), folate (39µg), and vitamin C (7.9mg). Low in everything you want low — calories, fat, sugar. The canned version is higher in sodium (426mg) — rinse before eating to reduce by ~40%.
What do hearts of palm taste like?
Mild, slightly sweet and tangy — similar to artichoke hearts but more delicate. Tender, slightly crunchy texture. Raw: crisp like water chestnuts. Cooked: soft, absorbs flavors well. The canned version has a mild vinegar tang from the brine. Fresh hearts of palm are sweeter and more delicate.
Are hearts of palm good for keto?
Excellent — only 2.2g net carbs per 100g (4.6g total minus 2.4g fiber). Hearts of palm pasta is a popular keto pasta substitute with a fraction of the carbs (2g vs 40g per serving). They work in salads, stir-fries, and as a rice substitute when riced. A vegetable that fits keto easily.
Can you eat hearts of palm raw?
Yes — canned hearts of palm are already cooked (heat-processed during canning) and safe to eat straight from the can. Rinse to reduce sodium. Slice into rounds for salads or eat as a snack. Fresh hearts of palm can also be eaten raw — they're sweeter and crunchier than canned.
What is hearts of palm pasta?
Hearts of palm shredded into noodle shapes — a low-carb, low-calorie pasta alternative. About 20-25 calories and 2-3g net carbs per serving vs 200 calories and 40g carbs for wheat pasta. Neutral flavor that absorbs sauces well. Available pre-cut in stores. Works for spaghetti, linguine, and rice shapes.
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