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[N]extrient

Hearts of Palm (Raw)

SR Legacy·Comprehensive Reference Data

Hearts of palm, raw

Vegetables and Vegetable Products

A 100g serving covers 72% of the daily recommended Copper, making Hearts of Palm (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.7g), fat (0.2g), and carbohydrates (25.6g) per 100g. At 115 calories per 100g, Hearts of Palm (Raw) offers moderate energy density suitable for balanced meals. With only 14mg of sodium, Hearts of Palm (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Hearts of Palm (Raw) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value.

Calories115KCAL
Protein2.7G
Fat0.2G
Carbs25.6G
Fiber1.5G

Calorie Distribution

115kcal
  • Protein9%2.7 g
  • Fat2%0.2 g
  • Carbs89%25.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water69.5G
Energy115KCAL
Protein2.7G
Total lipid (fat)0.20G
Carbohydrate, by difference25.6G
Fiber, total dietary1.5G
Total Sugars17.2G
Cholesterol0MG
Vitamin C, total ascorbic acid8.0MG
Thiamin0.05MG
Riboflavin0.18MG
Niacin0.90MG
Vitamin B-60.81MG
Folate, total24.0UG
Vitamin B-120UG
Vitamin A, RAE3.0UG
Vitamin E (alpha-tocopherol)0.50MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0UG
Calcium, Ca18.0MG
Iron, Fe1.7MG
Magnesium, Mg10.0MG
Phosphorus, P140MG
Potassium, K1806MG
Sodium, Na14.0MG
Zinc, Zn3.7MG
Copper, Cu0.64MG
Selenium, Se0.70UG
Energy481kJ
Ash2.0G
Folic acid0UG
Folate, food24.0UG
Folate, DFE24.0UG
Choline, total0MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta41.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU68.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.05G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.001G
SFA 14:00.001G
SFA 16:00.03G
SFA 18:00.004G
Fatty acids, total monounsaturated0.005G
MUFA 16:10G
MUFA 18:10.005G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.09G
PUFA 18:20.08G
PUFA 18:30.01G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

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Nutrient Highlights

  • Hearts of Palm (Raw) is a excellent source of Potassium (38% DV) — see top foods ranked by Potassium
  • Hearts of Palm (Raw) is a excellent source of Zinc (34% DV) — see top foods ranked by Zinc

Dietary Considerations

  • With 1806mg of potassium per 100g, individuals on a renal diet should moderate their intake of Hearts of Palm (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Hearts of Palm (Raw) is naturally low in sodium at 14mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 1% (#83 of 8,262)
  • Vitamin C: top 17% (#1,405 of 8,262)
  • Zinc: top 18% (#1,487 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories115
% Daily Value*
Total Fat 0.20G0%
Cholesterol 0MG0%
Sodium 14.0MG1%
Total Carbohydrate 25.6G9%
Dietary Fiber 1.5G5%
Total Sugars 17.2G
Protein 2.7G5%
Vitamin D 0UG0%
Calcium 18.0MG1%
Iron 1.7MG9%
Potassium 1806MG38%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 167714.

View on USDA FoodData Central →