How many calories are in hearts of palm?
Hearts of palm (1 cup, 146 g) has 41 calories. 100 g has 28 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 40.
Nutrition database · Vegetables
Hearts of Palm Nutrition Facts
Hearts of palm (1 cup, 146 g) has 41 calories, 3.7 g protein, 6.7 g carbohydrate and 0.9 g fat, according to USDA FoodData Central. 100 g has 28 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Hearts of Palm Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup (146 g)
At a glance
- Calories
- 41
- Protein
- 3.7 g · 7%
- Total carbohydrate
- 6.7 g · 2%
- Total fat
- 0.9 g · 1%
- Dietary fiber
- 3.5 g · 13%
- Total sugars
- –
- Sodium
- 622 mg · 27%
Opens the free label generator with this amount of hearts of palm already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 41 | 28 | |
| Total fat | 0.9 g | 1% | 0.62 g |
| Saturated fat | 0.2 g | 1% | 0.13 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.2 g | 0.1 g | |
| Polyunsaturated fat | 0.3 g | 0.2 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 622 mg | 27% | 426 mg |
| Total carbohydrate | 6.7 g | 2% | 4.62 g |
| Dietary fiber | 3.5 g | 13% | 2.4 g |
| Total sugars | not reported | ||
| Added sugars | 0 g | 0% | 0 g |
| Protein | 3.7 g | 2.52 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 12 mg | 13% | 7.9 mg |
| Vitamin E | not reported | ||
| Vitamin K | not reported | ||
| Thiamin (B1) | <0.1 mg | 1% | 0.01 mg |
| Riboflavin (B2) | 0.08 mg | 6% | 0.06 mg |
| Niacin (B3) | 0.64 mg | 4% | 0.44 mg |
| Vitamin B6 | <0.1 mg | 2% | 0.02 mg |
| Folate (DFE) | 57 mcg | 14% | 39 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 85 mg | 7% | 58 mg |
| Iron | 4.6 mg | 25% | 3.13 mg |
| Potassium | 258 mg | 5% | 177 mg |
| Magnesium | 55 mg | 13% | 38 mg |
| Phosphorus | 95 mg | 8% | 65 mg |
| Zinc | 1.7 mg | 15% | 1.15 mg |
| Copper | 0.19 mg | 22% | 0.13 mg |
| Manganese | 2 mg | 88% | 1.39 mg |
| Selenium | 1 mcg | 2% | 0.7 mcg |
| Other | |||
| Water | 131.7 g | 90.2 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Hearts of Palm nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 146 g | 41 | 6.7 g | 3.7 g | 0.9 g | 3.5 g | – |
| 1 piece | 33 g | 9 | 1.5 g | 0.8 g | 0.2 g | 0.8 g | – |
| 100 g | 100 g | 28 | 4.6 g | 2.5 g | 0.6 g | 2.4 g | – |
How much manganese is in hearts of palm?
Hearts of palm (1 cup, 146 g) has 2 mg of manganese, 88% of the Daily Value. 100 g has 1.39 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much sodium is in hearts of palm?
Hearts of palm (1 cup, 146 g) has 622 mg of sodium, 27% of the Daily Value. 100 g has 426 mg. That is 20% DV or more per serving, which the FDA treats as high.
Hearts of Palm nutrition per 100 grams
100 g of hearts of palm has 28 calories, 2.52 g protein, 4.62 g carbohydrate, 2.4 g fiber and 0.62 g fat.
Where the calories in hearts of palm come from
About 54% of the calories in hearts of palm come from carbohydrate, 16% from fat and 30% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Hearts of Palm nutrition label for Canada, the EU and the UK
The same serving of hearts of palm, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (146g) / pour 1 cup (146g)
Calories
40
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0.9 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 1 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 620 mg | 27 % |
| Carbohydrate / Glucides | 7 g | 2 % |
| Fibre / Fibres | 4 g | 13 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 4 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 85 mg | 7 % |
| Iron / Fer | 5 mg | 25 % |
| Potassium | 258 mg | 8 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 117 kJ / 28 kcal |
| Fat | 0.6 g |
| of which saturates | 0.1 g |
| Carbohydrate | 4.6 g |
| of which sugars | 0.0 g |
| Protein | 2.5 g |
| Salt | 1.1 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 146g | %RI* | |
|---|---|---|---|
| Energy | 117 kJ 28 kcal |
171 kJ 41 kcal |
2% |
| Fat | 0.6g | 0.9g | 1.3% |
| of which saturates | 0.1g | 0.2g | <1% |
| Carbohydrate | 4.6g | 6.7g | 2.6% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 2.4g | 3.5g | - |
| Protein | 2.5g | 3.7g | 7.4% |
| Salt | 1.1g | 1.6g | 26% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about hearts of palm
How many calories are in hearts of palm?
Hearts of palm (1 cup, 146 g) has 41 calories. 100 g has 28 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 40.
How many calories are in 100 g of hearts of palm?
100 g of hearts of palm has 28 calories, 2.52 g protein, 4.62 g carbohydrate and 0.62 g fat.
How much protein is in hearts of palm?
Hearts of palm (1 cup, 146 g) has 3.7 g protein, 7% of the 50 g Daily Value. 100 g has 2.52 g.
What is a serving of hearts of palm?
This page defaults to 1 cup (146 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for hearts of palm.
Can I use hearts of palm in a Nutrition Facts label calculation?
Yes. Open the generator with hearts of palm added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with hearts of palm
- Cauliflower27 cal per 1 cup chopped (1/2" pieces)
- Cremini Mushrooms19 cal per 1 cup whole
- Arugula3 cal per 1/2 cup
- Kale7 cal per 1 cup
- Asparagus27 cal per 1 cup
More in Vegetables
Tools and guides for labeling hearts of palm
If you make and sell a product that contains hearts of palm, these free tools cover the next steps.
- Nutrition Facts label generatorAdd hearts of palm and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare hearts of palm with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168569: "Hearts of palm, canned". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with hearts of palm
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