Title: Heart of palm - Wikipedia
Headings: Heart of palm
Heart of palm
Contents
Names
Cultivation
Harvesting
Nutrition
See also
References

Content: Nutrition
Heart of Palm
Nutritional value per 100 g (3.5 oz)
Energy
79.5 kJ (19.0 kcal)

Carbohydrates
3.1 g
Sugars
0.0 g
Dietary fiber
1.6 g


Fat
0.39 g


Protein
1.55 g


Vitamins
Quantity %DV†
Vitamin A equiv. 3%
23.4 μg
Vitamin C
2%
1.9 mg


Minerals
Quantity %DV†
Calcium
5%
47 mg
Iron
16%
2.09 mg
Sodium
23%
349 mg

Link to USDA Database entry
Units
μg = micrograms • mg = milligrams
IU = International units
† Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central
Hearts of palm are rich in fiber, potassium, iron, zinc, phosphorus, copper, vitamins B2, B6, and C. They are ranked as a "good" source of protein, riboflavin, and potassium, and as a "very good source" of dietary fiber, vitamin C, folate, calcium, iron, magnesium, phosphorus, zinc, copper, and especially, manganese, along with being a good ratio between omega-3 and omega-6 fatty acids. The high sodium content noted on the chart for hearts of palm relates to the canned product; it is not present in the fresh product. See also
Banana pith
Palmyra sprout
Deckenia nobilis
Sago
References

Wikimedia Commons has media related to heart of palm. ^ Sylvester, O.; Avalos, G. (2009). Illegal palm heart (Geonoma edulis) harvest in Costa Rican national parks: