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

Content: Harvesting
Heart of palm being prepared in Brazil for sale
When harvesting the cultivated young palm, the tree is cut down and the bark is removed, leaving layers of white fibers around the center core. During processing, the fibers are removed, leaving the center core or heart of palm. The center core is attached to a slightly more fibrous cylindrical base with a larger diameter. The entire cylindrical center core and the attached base are edible. The center core is considered more of a delicacy because of its lower fiber 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;