Vegetables • Deep Nutrition Analytics
Hearts of palm, raw
Hearts of palm, raw is a vegetables providing 115 kcal per 100g serving, primarily fueled by carbohydrates (25.6g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 72% DV of Copper (0.644 mg) per 100g. While caloric density is concentrated at 1.2 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 2.7 g
- Carbohydrates
- 25.6 g
- Fat
- 0.2 g
- Fiber
- 1.5 g
Produce Profile: Hydration & Micronutrients
Hearts of palm, raw provides natural botanical nutrition with 115 calories per 100g. Providing 1.5g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1810 mg of dietary potassium (39% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Zinc Rich
Contains 3.7 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 17.2 g |
| Protein | 2.7 g |
| Energy | 481 kJ |
| Fiber, total dietary | 1.5 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 25.6 g |
| Energy | 115 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.6 mg |
| Vitamin B6 | 0.8 mg |
| Potassium | 1810 mg |
| Zinc | 3.7 mg |
| Phosphorus | 140 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.5 mg |
| Vitamin C, total ascorbic acid | 8 mg |
| Vitamin A, RAE | 3 µg |
| Vitamin A, IU | 68 IU |
| Vitamin B-6 | 0.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 10 mg |
| Phosphorus, P | 140 mg |
| Sodium, Na | 14 mg |
| Copper, Cu | 0.6 mg |
| Calcium, Ca | 18 mg |
| Potassium, K | 1810 mg |
| Zinc, Zn | 3.7 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 2 g |
| Carotene, beta | 41 µg |
| Folate, food | 24 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 24 µg |
| Fatty acids, total saturated | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Folate, DFE | 24 µg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Niacin | 0.9 mg |
| Water | 69.5 g |
Serving calculator
Compare Hearts of palm, raw with Category Peers
Hearts of palm, raw vs Corn, yellow, whole kernel, frozen, microwaved
Compared to Corn, yellow, whole kernel, frozen, microwaved, Hearts of palm, raw has 1% less carbohydrates and 2% higher calories per 100g.
Hearts of palm, raw vs Yam, cooked, boiled, drained, or baked, with salt
Compared to Yam, cooked, boiled, drained, or baked, with salt, Hearts of palm, raw has 62% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Hearts of palm, raw?
A standard 100-gram serving of Hearts of palm, raw contains 115 calories (481 kJ), alongside 2.7g of protein, 25.6g of carbohydrates, and 0.2g of fat.
Is Hearts of palm, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 24.1g of net carbs per 100g (25.6g total carbs minus 1.5g fiber), consuming Hearts of palm, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Hearts of palm, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Hearts of palm, raw are:
- Copper: 0.644 mg (72% of your daily value)
- Vitamin B6: 0.81 mg (48% of your daily value)
- Potassium: 1810 mg (39% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 167714).