Nutrition for Heart Of Palm (cooked)
Calories, Protein, Vitamins and More
Heart Of Palm Nutrition Summary
One cup of cooked heart of palm (18.3 grams or 0.64 oz) contains 21 calories and 0.5 grams of protein. Heart of palm consist of 69% water, 26% carbohydrates, 3% protein, and less than 1% of total fat.Heart of palm is an excellent source of a few nutrients, including potassium. It also contains significant amounts of Vitamin B6, copper, phosphorus and zinc.
In one cup of cooked heart of palm:
- Calories: 21
- Protein: 0.5 g
- Sugar: 3.1 g
- Dietary fiber: 0.3 g
- Sodium: 44.7 mg
See the Heart Of Palm Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Palm hearts, cooked.
Calories in Heart Of Palm
Heart of palm has 21 calories per cup or 115 calories for every 100 grams. Most of its calories are from carbohydrates.90% of calories in heart of palm are from carbohydrates and 10% of calories are from protein.
Calories from Carbs
The majority, or 90% of the calories in cooked heart of palm are from carbohydrates.
The carbs in heart of palm are mostly in the form of dietary fiber and sugar (9% and 91%). 1 cup of heart of palm has 1% of daily values or 0.3 grams of dietary fiber.
- Dietary fiber: 0.3 g
- Sugar: 3.1 g
Calories from Fat
Cooked Heart of Palm does not contain a significant amount of calories from fat (less than 1%). Heart of palm is very low in total fat, with <0.1 grams per cup. Most of the fat in heart of palm are healthier unsaturated fats.
Heart of palm is cholesterol free and trans-fat free.
Heart of palm is cholesterol free and trans-fat free.
- Total fat: < 0.1 g
- Polyunsaturated fat: < 0.1 g
Calories Similar to Heart Of Palm
Some other vegetables with similar calories to heart of palm by weight:- Lima Beans: same
- Poi: same
- Edamame: +1 calories
- Sprouted Peas: +2 calories
Vitamins and Minerals in Heart Of Palm
An good source of nutrients, cooked heart of palm contains abundant amounts of potassium. In fact, a single cup of heart of palm contains 14% of recommended daily values or 327.6 milligrams of potassium.Vitamins in heart of palm (1 cup):
- Vitamin a: 0.5 ug
- Riboflavin: < 0.1 mg
- Niacin: 0.2 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 1.2 mg
- Vitamin e: 0.1 mg
- Folate: 3.7 ug
- Calcium: 3.3 mg
- Potassium: 327.6 mg
- Iron: 0.3 mg
- Magnesium: 1.8 mg
- Zinc: 0.7 mg
- Selenium: 0.1 ug
- Phosphorus: 25.4 mg
- Copper: 0.1 mg
Similar to Heart Of Palm for Potassium
Here are some other vegetables with similarly abundant amounts of potassium to heart of palm:- Spirulina: -79 MG
- Water Chestnut: -221 MG
- Spinach: -226 MG
- Parsley: -226 MG
Flavonoids and Carotenoids in Heart Of Palm [3]
Heart of palm contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of heart of palm:
- beta-carotene: 7 ug
Heart Of Palm Nutrition Chart
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