Heart of palm is a nutrient-dense vegetable that comes from the core of certain types of palm trees. Health benefits include promoting weight loss, heart health, and body tissue repair.
The apical meristem, commonly called the heart or bud, is the part of a plant from which all new leaves grow. In palm trees, it is at the center of the big crown of leaves at the top of the trunk.
The bud harvested from certain palm trees is called the heart of palm.
This article explores the health and nutritional benefits of heart of palm. It also discusses different ways to cook this versatile vegetable.
Heart of palm is an off-white or cream-colored vegetable harvested from the bud of certain palm trees, such as coconut and palmetto. When cut into, heart of palm is cylindrical and ringlike, resembling a leek.
The vegetable has a crisp texture and subtle taste, and it takes on the flavor of its seasoning.
It is a versatile vegetable that can be:
- jarred
- canned
- eaten on its own
- added to salads
- used as an alternative to meat
Heart of palm grows natively in tropical and humid areas, such as Central and South America and South Asia.
Farmers remove the palm crown at the top of the tree to harvest it. Then they debark it to expose the edible inner core. It undergoes further processes to make it ready for cooking.
Learn more about the 15 healthiest vegetables.
Other names
Heart of palm is also known by other names:
- palm heart
- palmetto
- palmito
- palm cabbage
- chonta
- swamp cabbage
Heart of palm is known for its range of nutritional and health benefits.
Antioxidants
Heart of palm
Having too many free radicals and not enough antioxidants in the body can lead to oxidative stress. This may
- neurological diseases, such as Parkinson’s disease and Alzheimer’s disease
- lung diseases, such as asthma and chronic obstructive pulmonary disease (COPD)
- rheumatoid arthritis
- kidney diseases, such as proteinuria and renal failure
- cancer
- heart disease
Learn more about how free radicals affect the body here.
An older 2014 study showed that vegetable palm hearts showed significant antioxidant properties due to their considerable chlorogenic acid content.
Similarly, a 2017 study showed that the leaf and berry extracts of the Sabal palmetto tree have anti-cancer properties. Other studies also showed anti-tumor and anti-inflammatory properties.
However, a
Nutrient dense
Heart of palm is high in essential vitamins and minerals while low in fat, calories, and carbohydrates. The nutrient content of heart of palm varies depending on whether it is canned, raw, or cooked.
According to the
| Nutrient | Value per 100 grams (g) |
|---|---|
| calories | 28 kilocalories (kcal) |
| protein | 2.52 g |
| fat | 0.62 g |
| carbohydrates | 4.62 g |
| dietary fiber | 2.4 g |
| calcium | 58 milligrams (mg) |
| iron | 3.13 mg |
| magnesium | 38 mg |
| phosphorus | 65 mg |
| sodium | 426 mg |
| potassium | 177 mg |
| zinc | 1.15 mg |
| vitamin C | 7.9 mg |
| vitamin B6 | 0.022 mg |
| folate | 39 micrograms (µg) |
Heart of palm contains many essential vitamins and minerals.
Potassium is an essential mineral that plays a crucial role in the human body. It helps
Phosphorus is another essential mineral. It is an
It also contains zinc, which is important for the body’s immune function and wound healing. And it supports a baby’s growth and development in the womb.
Aside from minerals, heart of palm also contains essential vitamins. It contains several types of vitamin B, including vitamin B6, riboflavin, and folate. Vitamin B is
- immune function
- hemoglobin and antibody production
- nerve function
- protein breakdown
Weight loss
Heart of palm
It also has a high content of plant-based protein, water, and fiber, which can help a person
A
Body tissue repair
Heart of palm
Similar to vegetables such as broccoli and spinach, heart of palm is also high in protein, making it a preferred vegan source of protein. A 2019 study found that palm heart protein is a suitable substitute for animal protein sources in the food industry.
Protein provides the
Learn more about high protein foods for weight loss.
Heart health
Chlorogenic acid is a polyphenol found in significant amounts in heart of palm. A
Heart of palm is also high in soluble and insoluble fiber. This not only helps a person’s digestive health but also
Learn more about cholesterol levels by age.
Blood sugar regulation
Using heart of palm as a substitute for highly processed foods containing refined carbohydrates and saturated fats can help
Insulin resistance
While it is one of the few vegetables with
Markets typically sell heart of palm as a canned product to prolong its shelf life, so its sodium level may be higher than when it is raw. It is vital to wash canned hearts of palm thoroughly to remove the brine, which may contain salt.
A person can eat heart of palm raw, but this is uncommon because this vegetable is highly perishable. Therefore, it is often boiled or otherwise processed immediately after harvesting.
Heart of palm is incredibly versatile, and a person can add it to many dishes. A person can grill, saute, sear, boil, or pickle it. As heart of palm has a
Some ways to cook with the heart of palm as an ingredient include:
- tossing chopped or sliced hearts of palm into salads
- sauteing hearts of palm and adding them to casseroles or omelets
- making a dip by combining finely chopped heart of palm with mozzarella cheese, grated parmesan cheese, mayo, sour cream, green onion
- tossing it in a seasoned flour mixture and eating it as a calamari substitute
- braising it and lightly sprinkling it with spices and herbs
- using it as a pasta substitute
- dicing it and using it as a substitute for meat or seafood
Here are some answers to frequently asked questions about heart of palm.
Can you eat heart of palm raw?
Yes. However, markets mostly sell it canned because heart of palm is highly perishable.
Is heart of palm bad for you?
No. Heart of palm is a nutrient-dense vegetable that is
Is heart of palm fattening?
Heart of palm is
Heart of palm is a low fat, low carb, and low calorie vegetable packed with numerous vitamins, minerals, and nutrients. It offers various health benefits, including promoting weight loss, good digestion, immunity, heart health, and overall well-being.
This vegetable is versatile and can be cooked in different ways and added to various dishes. A person can consume it raw, stir-fried, boiled, sauteed, or added to soups and salads.