How Many Calories Are In Hearts Of Palm? | Smart Serving Guide

Calories In Hearts Of Palm Per Serving: Raw, Canned, And In Dishes

Hearts of palm are tender cores from select palms. Most shoppers grab cans or jars packed in brine; fresh stalks are rare outside specialty markets. Across forms, energy stays low, which is why this crunchy veg shows up in salads and light mains.

Here’s a compact table with numbers you’ll use most. Values draw from databases that compile USDA analyses and label-style entries. Small brand swings are normal.

Portion	Calories	Notes
100 g, canned (drained)	~28 kcal	Brined; sodium depends on brand
100 g, raw	~36 kcal	Similar macros, lower sodium
1 cup, sliced (drained)	~41 kcal	Common salad measure
1 spear/piece	~7–9 kcal	Length varies by jar

When tracking intake, salt from brined cans is the swing factor. Draining and rinsing helps, and low-sodium labels help more. If you watch blood pressure, keep tabs on your daily sodium limit.

What Changes The Number?

Raw Versus Canned

Raw entries tend to read a touch higher per 100 grams than the canned version. That’s because the canned figure reflects drained weight and some brine loss. Both options remain low energy, so pick based on taste, texture, price, and access.

Rinse And Pat Dry

Pour the can through a strainer, rinse under cool water for 15–30 seconds, then pat dry. This trims surface brine and cleans up flavor. Labels are printed for “drained” weight, but a rinse can still lower the sodium you actually eat.

Add-Ins And Cooking

Oil, cheese, creamy dressings, and breading move the tally fast. Grilling or air-frying with a light spray keeps texture snappy with a minimal bump. Citrus, vinegar, herbs, mustard, capers, and pepper add plenty of pop for near-zero energy.

Macros, Fiber, And Minerals

You get a small protein bump, modest carbohydrate, and a trace of fat. The standout is fiber. A cup of drained slices typically brings a couple grams, which supports fullness and digestion. Potassium shows up in useful amounts, and you’ll see iron and zinc in smaller doses.

Protein And Carbs

Per 100 grams, expect roughly 2–3 grams of protein and 3–4 grams of carbohydrate, with around half a gram of fat. That mix is mild on blood sugar, especially when paired with greens, beans, or fish.

Fiber And Fullness

Fiber per bite is modest, yet servings add up. That’s handy when you want volume and crunch without a big calorie load. Salads with beans or lentils raise fiber and protein side by side.

Sodium And Label Reading

Many cans land between a few hundred and several hundred milligrams of sodium per cup. When you compare brands, look at the sodium line and the serving size on the panel. The FDA’s sodium label guide explains %DV and “low” claims in plain terms.

Low-Calorie Ways To Use Hearts Of Palm

Salads And Cold Bowls

Slice into rings and toss with tomatoes, cucumbers, red onion, herbs, lemon, olive oil, and pepper. Add chickpeas or white beans for a lunch that holds you to dinner. If you like creamy dressings, thin them with yogurt and lemon to stretch flavor per tablespoon.

Warm Dishes

Fold slices into a quick skillet with garlic, olive oil spray, and paprika until warmed through. Add spinach near the end so it just wilts. For a fish night, scatter rings over baked cod or salmon with capers and parsley.

Snack Boards And Dips

Use drained pieces on a snack board with olives, pickled peppers, and crunchy veg. For a warm dip, pulse with artichoke hearts, Greek yogurt, a little grated cheese, and seasonings; bake until bubbly. Serve with sliced vegetables or light crackers.

Shopping, Storage, And Safety

What To Buy

Look for intact pieces, clear brine, and a sodium figure that fits your plan. Glass jars can keep texture a bit firmer, though it varies by brand. If you see “low sodium,” compare the actual mg per serving before paying extra.

Store It Right

Unopened cans last months at room temperature. After opening, move slices with fresh brine or clean water to a covered container and refrigerate. Use within 3–4 days for best texture.

Allergy And Sourcing

Allergies to this vegetable are uncommon. Many commercial products come from farmed palms designed for repeat harvests; check labels if stewardship matters to you.

How It Compares To Similar Veggies

If you’re choosing between similar add-ins, here’s a quick comparison. Numbers are per 100 grams and rounded. Recipes and brands can nudge the totals.

Food (100 g)	Calories	Fiber
Hearts of palm, canned	~28 kcal	~2–3 g
Hearts of palm, raw	~36 kcal	~2–3 g
Artichoke hearts (canned, drained)	~47 kcal	~5 g
Asparagus, cooked	~22 kcal	~2 g
Bamboo shoots, canned	~27 kcal	~2–3 g

Label Tips And Portion Swaps

Pick The Right Can Or Jar

Scan sodium first, then serving size. If two brands tie on taste and price, pick the one with less sodium per 100 grams. That leaves room for salty add-ins like capers or cheese.

Make Smart Swaps

Trade a cup of pasta for a cup of sliced hearts in cold salads. Mix half-and-half with zucchini noodles for a lighter bowl. Use rings as a pizza topping to add texture without pushing the total count.

Pairings That Keep You Full

Balance the plate with protein and healthy fats. Beans, lentils, grilled chicken, tuna, or salmon turn a light side into a meal. A small handful of nuts adds crunch; measure it so the total stays on target.

Method And Sources

Calorie and macro ranges come from established databases built on USDA FoodData Central and confirmed with label-style references. For quick label guidance on salt, the FDA’s sodium page is a clear explainer.

Want more on daily fiber targets and how to hit them? Try our fiber intake basics for handy ranges by age and sex.