Palm hearts, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender and subtly sweet, cooked palm hearts offer a delicate flavor and a crisp-tender texture, often enjoyed in salads or as a unique vegetable side. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 1 (14 ounce) can palm hearts, drained and rinsed - 1 tablespoon olive oil (optional) - Salt to taste - Black pepper to taste Instructions: 1. Drain and rinse canned palm hearts. Slice into rounds or leave whole. 2. Heat olive oil (if using) in a skillet over medium heat. 3. Add palm hearts and cook, stirring occasionally, for 5-7 minutes, or until heated through and lightly browned. 4. Season with salt and pepper before serving.
Per 100g reference serving, Palm hearts, cooked provides 134 kcal of energy, 2.62g protein (8% of calories), 24.8g total carbohydrates (74% of calories, including 1.5g dietary fiber and 16.6g sugars), and 2.74g total fat (18% of calories).
Vitamins Profile in Palm hearts, cooked (Per 100g)
Track how Palm hearts, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 6.6 mg | 7.3% DV |
| Vitamin A (RAE) | 14 µg | 1.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.86 mg | 5.7% DV |
| Vitamin K (Phylloquinone) | 2.1 µg | 1.8% DV |
| Vitamin B1 (Thiamin) | 0.044 mg | 3.7% DV |
| Vitamin B2 (Riboflavin) | 0.166 mg | 12.8% DV |
| Vitamin B3 (Niacin) | 0.828 mg | 5.2% DV |
| Vitamin B6 (Pyridoxine) | 0.722 mg | 42.5% DV |
| Total Folate (Vitamin B9) | 20 µg | 5% DV |
| Folate (Dietary Folate Equivalents) | 20 µg | 5% DV |
| Natural Food Folate | 20 µg | 5% DV |
| Choline | 0.2 mg | 0% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 43 µg | 1.2% DV |
Minerals & Electrolytes in Palm hearts, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.64 mg | 9.1% DV |
| Calcium (Ca) | 18 mg | 1.4% DV |
| Magnesium (Mg) | 10 mg | 2.4% DV |
| Potassium (K) | 1749 mg | 37.2% DV |
| Zinc (Zn) | 3.61 mg | 32.8% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 136 mg | 10.9% DV |
| Copper (Cu) | 0.623 mg | 69.2% DV |
| Sodium (Na) | 135 mg | 5.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.094 g | 5.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.723 g | 5.2% DV |
| Monounsaturated Fat (MUFA) | 0.908 g | 3% DV |
| Polyunsaturated Fat (PUFA) | 0.816 g | 4.1% DV |
| Saturated Fat (SFA) | 0.711 g | 3.6% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Palm hearts, cooked contains 134 calories (kcal), 2.62g of protein, 24.8g of carbohydrates (1.5g fiber, 16.6g total sugars), and 2.74g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Palm hearts, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -30.9 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Palm hearts, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Palm hearts, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.