Vegetables • Deep Nutrition Analytics
Hearts of palm, canned
Hearts of palm, canned is a vegetables providing 28 kcal per 100g serving, primarily fueled by carbohydrates (4.6g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Manganese at 60% of the standard daily value (1.39 mg). Featuring a modest calorie density of 0.3 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 2.5 g
- Carbohydrates
- 4.6 g
- Fat
- 0.6 g
- Fiber
- 2.4 g
Produce Profile: Hydration & Micronutrients
Hearts of palm, canned provides natural botanical nutrition with 28 calories per 100g. Providing 2.4g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 117 kJ |
| Protein | 2.5 g |
| Fiber, total dietary | 2.4 g |
| Total lipid (fat) | 0.6 g |
| Carbohydrate, by difference | 4.6 g |
| Energy | 28 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.4 mg |
| Sodium | 426 mg |
| Iron | 3.1 mg |
| Copper | 0.1 mg |
| Zinc | 1.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 7.9 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 38 mg |
| Phosphorus, P | 65 mg |
| Sodium, Na | 426 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 1.4 mg |
| Calcium, Ca | 58 mg |
| Potassium, K | 177 mg |
| Zinc, Zn | 1.1 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 39 µg |
| Ash | 2 g |
| Fatty acids, total saturated | 0.1 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 39 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Water | 90.2 g |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.1 mg |
| Folate, food | 39 µg |
Serving calculator
Common serving sizes
- piece33 g
- cup146 g
Compare Hearts of palm, canned with Category Peers
Hearts of palm, canned vs Kale, frozen, unprepared
Compared to Kale, frozen, unprepared, Hearts of palm, canned has 80% less Vitamin C and 0% lower calories per 100g.
Mushrooms, white, cooked, boiled, drained, with salt vs Hearts of palm, canned
Compared to Mushrooms, white, cooked, boiled, drained, with salt, Hearts of palm, canned has 13% less carbohydrates and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Hearts of palm, canned?
A standard 100-gram serving of Hearts of palm, canned contains 28 calories (117 kJ), alongside 2.5g of protein, 4.6g of carbohydrates, and 0.6g of fat.
In common serving sizes:- 33g (piece): ~9 kcal
- 146g (cup): ~41 kcal
Is Hearts of palm, canned suitable for a keto or low-carb diet?
Yes. With only 2.2g of net carbs per 100g (4.6g total carbohydrates minus 2.4g dietary fiber), Hearts of palm, canned is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Hearts of palm, canned?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Hearts of palm, canned are:
- Manganese: 1.39 mg (60% of your daily value)
- Sodium: 426 mg (19% of your daily value)
- Iron: 3.13 mg (17% 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 168569).