Food · Vegetables and Vegetable Products
Hearts of palm nutrition facts
A typical portion of hearts of palm (1 cup; 146 g, canned) has 40 calories and 4g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 28 calories (canned) to 134 (cooked).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Hearts of palm, canned, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.5g
- more than 27% of 8,218 USDA reference foods
- Calories per 100 g
- 28
- more than 6% of reference foods
- Sodium per 100 g
- 426mg
- more than 80% of reference foods
1 cup weighs 146 g in USDA's record for Hearts of palm, canned (FDC 168569); across 2 records of hearts of palm USDA weighs it at 145 to 146 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 54% carbohydrate, 16% fat and 30% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Manganese2.0 mg in 1 cup (146 g), 88% of the Daily Value
- Copper0.2 mg in 1 cup (146 g), 22% of the Daily Value
- Zinc1.7 mg in 1 cup (146 g), 15% of the Daily Value
- Folate57 µg DFE in 1 cup (146 g), 14% of the Daily Value
- Magnesium55 mg in 1 cup (146 g), 13% of the Daily Value
- Vitamin C12 mg in 1 cup (146 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 168569), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of hearts of palm USDA describes
Cooked has the most calories per 100 g (134); the fewest: Canned (28)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Hearts of palm, canned | 28 | 2.5 g | 0.6 g | 426 mg |
| Hearts of palm, raw | 115 | 2.7 g | 0.2 g | 14 mg |
| Palm hearts, cooked | 134 | 2.6 g | 2.7 g | 135 mg |
Every nutrient in this record (59)
The portion is 1 cup (146 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.68 g | 2.52 g | 7% |
| Total lipid (fat) | 0.91 g | 0.62 g | 1% |
| Carbohydrate, by difference | 6.75 g | 4.62 g | 2% |
| Ash | 2.98 g | 2.04 g | |
| Energy | 40.9 kcal | 28.0 kcal | |
| Water | 132 g | 90.2 g | |
| Fiber, total dietary | 3.50 g | 2.40 g | 13% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.19 g | 0.13 g | 1% |
| Fatty acids, total monounsaturated | 0.15 g | 0.10 g | |
| Fatty acids, total polyunsaturated | 0.29 g | 0.20 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 84.7 mg | 58.0 mg | 7% |
| Iron, Fe | 4.57 mg | 3.13 mg | 25% |
| Magnesium, Mg | 55.5 mg | 38.0 mg | 13% |
| Phosphorus, P | 94.9 mg | 65.0 mg | 8% |
| Potassium, K | 258 mg | 177 mg | 5% |
| Sodium, Na | 622 mg | 426 mg | 27% |
| Zinc, Zn | 1.68 mg | 1.15 mg | 15% |
| Copper, Cu | 0.19 mg | 0.13 mg | 22% |
| Manganese, Mn | 2.04 mg | 1.39 mg | 88% |
| Selenium, Se | 1.02 µg | 0.70 µg | 2% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 11.5 mg | 7.90 mg | 13% |
| Thiamin | 0.016 mg | 0.011 mg | 1% |
| Riboflavin | 0.083 mg | 0.057 mg | 6% |
| Niacin | 0.64 mg | 0.44 mg | 4% |
| Pantothenic acid | 0.18 mg | 0.13 mg | |
| Vitamin B-6 | 0.032 mg | 0.022 mg | 2% |
| Folate, total | 56.9 µg | 39.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 56.9 µg | 39.0 µg | |
| Folate, DFE | 56.9 µg | 39.0 µg | 14% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.034 g | 0.023 g | |
| Threonine | 0.14 g | 0.097 g | |
| Isoleucine | 0.15 g | 0.10 g | |
| Leucine | 0.25 g | 0.17 g | |
| Lysine | 0.13 g | 0.091 g | |
| Methionine | 0.061 g | 0.042 g | |
| Cystine | 0.028 g | 0.019 g | |
| Phenylalanine | 0.14 g | 0.098 g | |
| Tyrosine | 0.072 g | 0.049 g | |
| Valine | 0.17 g | 0.11 g | |
| Arginine | 0.26 g | 0.18 g | |
| Histidine | 0.080 g | 0.055 g | |
| Alanine | 0.16 g | 0.11 g | |
| Aspartic acid | 0.25 g | 0.17 g | |
| Glutamic acid | 0.43 g | 0.30 g | |
| Glycine | 0.16 g | 0.11 g | |
| Proline | 0.13 g | 0.088 g | |
| Serine | 0.12 g | 0.081 g |
Fatty acids (5)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 16:0 | 0.17 g | 0.11 g | |
| SFA 18:0 | 0.023 g | 0.016 g | |
| MUFA 18:1 | 0.15 g | 0.10 g | |
| PUFA 18:2 | 0.27 g | 0.18 g | |
| PUFA 18:3 | 0.028 g | 0.019 g |
Source: USDA FoodData Central, FDC 168569: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in hearts of palm?
40 in 1 cup (146 g) of canned; 28 to 134 per 100 g across USDA's descriptions.
How much protein is in hearts of palm?
4g in 1 cup; 2.5 g per 100 g.
How much sodium is in hearts of palm?
620mg in 1 cup; 426 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov