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Food

Heart of Palm

Food Heart of Palm
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About This Food

Description Selecting & Storing Special Diets Benefits Nutrition & Macros
Description

Hearts of palm are the edible inner portion of the stem of the cabbage palm (Euterpe oleracea) - the same tree that produces the açaí berry. 

These delicate, ivory-colored gourmet treats resemble white asparagus, sans tips. They have a firm, smooth texture and a flavor similar to an artichoke. Each stalk is about 4 inches long and ranges in diameter from pencil-thin to 1 to 1 1/2 inches.

 

Selecting & Storing

Hearts of palm are available fresh only in Florida and in other countries where they're grown. You can find canned hearts of palm, packed in water in the canned vegetable seciton of your grocery (usually near the artichoke hearts). Once opened, store in a nonmetal container with an airtight cover. Keep refrigerated in their own liquid for up to a week.

Special diets
  • Autoimmune Paleo Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Iron
  • Manganese
Good Source of
  • Fiber
  • Magnesium
  • Zinc
  • VitaminC
  • Folate
Preferences
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Pseudograins
  • No Coconut
  • No Citrus
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)hearts of palm

Chart Icon. View Calorie Breakdown

Calories: 41

Omega-6 / Omega-3 ratio: 9 : 1

Macronutrients
Amount
Total Fat
0.91 g
Saturated Fat
0.19 g
Monounsaturated Fat
0.15 g
Polyunsaturated Fat
0.29 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
28 g
ALA
28 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
6.75 g
Net Carbohydrate
3.25 g
Sugars
0 g
Fiber
3.5 g
Protein
3.68 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
0 IU
0%
Vitamin C
11.53 mg
19%
Vitamin D
0 IU
0%
Vitamin E
0 IU
0%
Vitamin B6
0.03 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
0 mg
0%
Folate
56.94 mcg
14%
Niacin
0.64 mg
3%
Riboflavin
0.08 mg
5%
Thiamin
0.02 mg
1%
Choline
0 mg
0%
Minerals
Calcium
84.68 mg
8%
Copper
0.19 mg
10%
Iron
4.57 mg
25%
Magnesium
55.48 mg
14%
Manganese
2.04 mg
102%
Phosphorous
94.9 mg
9%
Potassium
258.42 mg
7%
Selenium
1.02 mcg
1%
Sodium
621.96 mg
26%
Zinc
1.68 mg
11%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg
Tags:
autoimmune paleo candida diabetic elimination gluten-free gluten-free/dairy-free grain-free low carb low histamine low oxalate paleo (light) paleo (strict) pcos pescetarian primal thyroid vegetarian whole food no citrus no coconut no corn no dairy no eggs no fish no gluten no grains no legumes no molds no nightshade no nuts no peanuts no pork no poultry no pseudograins no red meat no seeds no shellfish no soy no yeast
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