Are hearts of palm pasta healthy?

October 25, 2025 •

4 min read

Hearts of palm pasta offers a low-carb, gluten-free alternative to traditional noodles, boasting significantly fewer calories and carbohydrates per serving. But beyond the headline, are hearts of palm pasta healthy, and how does it truly stack up against its more conventional counterpart?

Quick Summary

Hearts of palm pasta is a low-calorie, low-carb, and gluten-free noodle alternative rich in fiber, potassium, and other minerals. While it offers great benefits for weight management and keto diets, it is also lower in protein and may contain added sodium, requiring balanced meal planning.

Key Points

Low in calories and carbohydrates: Hearts of palm pasta is a superior choice for weight management and keto diets due to its low calorie and carb count compared to traditional pasta.
High in dietary fiber: It provides a good source of fiber, aiding in digestive health and promoting feelings of fullness, which can help control appetite.
Source of micronutrients: These noodles contain essential minerals like potassium, zinc, and manganese, supporting various bodily functions.
Gluten-free and versatile: Naturally gluten-free and vegan, it's a suitable alternative for those with celiac disease, gluten sensitivities, or following plant-based diets.
Requires protein pairing: Due to its low protein content, it's best to pair hearts of palm pasta with a quality protein source to create a balanced, satisfying meal.
Mindful of sodium: Canned hearts of palm can be high in sodium, so it's important to rinse the noodles and check nutrition labels, especially if managing blood pressure.
Unique texture and taste: Its texture is firmer than traditional pasta, and it may have a mild, vegetal flavor, though it effectively absorbs the taste of sauces.

Understanding Hearts of Palm Pasta

Hearts of palm pasta is a vegetable-based noodle substitute made from the inner core of certain palm trees, often the peach palm. This tender, off-white vegetable is harvested, cut into pasta-like shapes (such as linguine, spaghetti, or lasagna sheets), and typically sold canned or in shelf-stable pouches. Its mild, somewhat nutty flavor is often compared to artichoke hearts or white asparagus, and it has gained popularity as a grain-free, keto, and low-calorie option.

Nutritional Advantages of Hearts of Palm Pasta

One of the main draws of hearts of palm pasta is its impressive nutritional profile, especially when compared to wheat-based pasta.

Low in Calories and Carbs: A serving of hearts of palm pasta has significantly fewer calories and carbohydrates than a comparable serving of traditional semolina pasta. This makes it an excellent choice for those managing their weight or following a ketogenic diet.
High in Fiber: The noodles are a good source of dietary fiber, which is crucial for digestive health and can promote feelings of fullness. For individuals on a low-carb diet, fiber is essential for maintaining regular bowel movements and gut health.
Source of Micronutrients: Hearts of palm contain decent amounts of essential minerals such as potassium, zinc, and manganese, as well as some vitamin C. These nutrients contribute to overall well-being, supporting everything from immune function to blood pressure regulation.
Gluten-Free and Vegan: As it's made purely from a vegetable, hearts of palm pasta is naturally gluten-free and suitable for vegan and paleo diets.

Potential Downsides to Consider

While hearts of palm pasta offers many benefits, it's not a perfect replacement for everyone. Being mindful of these potential drawbacks is key to a balanced diet.

Low Protein Content: Compared to whole wheat or legume-based pasta, hearts of palm are a protein lightweight. It's crucial to pair it with a quality source of protein, like chicken, shrimp, or tofu, to create a well-rounded and satiating meal.
Added Sodium in Canned Varieties: Many canned hearts of palm products are packed in a brine solution, which can result in a high sodium content. Those monitoring their sodium intake should read labels carefully or opt for brands with no added salt. Rinsing the noodles thoroughly can also help reduce the sodium level.
Digestive Discomfort: A sudden, large increase in fiber intake, such as by consuming a full package, might lead to digestive discomfort like gas or bloating in some individuals. Gradually introducing it into your diet can help your system adjust.
Texture and Taste Differences: While many praise its neutral flavor that absorbs sauces well, the texture is different from traditional pasta. It's often described as firmer or slightly chewier and can get watery if overcooked. Some people may also notice a mild, vegetal taste.

Hearts of Palm Pasta vs. Other Alternatives

This table provides a quick comparison of the nutritional content of hearts of palm pasta against traditional wheat and chickpea pasta based on typical 100g cooked serving sizes.


Feature	Hearts of Palm Pasta	Traditional Wheat Pasta	Chickpea Pasta
Calories	~20	~220	~149
Total Carbs	~4g	~43g	~30g
Fiber	~2g	~2g	~4g
Protein	~1g	~8g	~6g
Gluten-Free	Yes	No	Yes
Best For	Keto, weight loss	Energy loading	Higher protein, fiber

How to Incorporate Hearts of Palm Pasta

For the best results, hearts of palm pasta is typically found pre-cooked and only requires rinsing and heating. Many brands, like Palmini and Natural Heaven, simply need to be added to your sauce or heated in a skillet for a few minutes. Some brands may recommend soaking in milk to further reduce the mild vegetal flavor. It works well in a variety of dishes:

Simple Marinara: Heat with your favorite marinara sauce and top with Parmesan.
Creamy Alfredo: Use in a creamy sauce, which pairs well with its texture and absorbs the flavors.
Stir-Fries: Toss into a veggie and protein stir-fry for a quick, low-carb meal.
Pasta Salads: Since it's ready to eat, hearts of palm pasta is excellent for cold pasta salads with fresh vegetables and vinaigrette.

Authoritative Link

For a detailed comparison and expert review, see the findings from the Consumer Reports food testing lab.

Conclusion

So, are hearts of palm pasta healthy? The answer is a resounding yes, especially when used thoughtfully as part of a balanced diet. Its low-calorie, low-carb, and gluten-free nature makes it an excellent tool for weight management, keto, and for those with dietary restrictions. However, its lower protein content and potential for higher sodium from canning mean it should be paired with other nutrient-rich ingredients to create a complete meal. For many, this vegetable-based noodle provides a fantastic way to enjoy the classic comfort of pasta without the carb-heavy consequences. By being mindful of its nutritional profile and preparing it correctly, you can make hearts of palm pasta a healthy and delicious addition to your meals.

Frequently Asked Questions

Yes, hearts of palm pasta is very low in net carbs and an excellent, keto-friendly alternative to traditional pasta. It fits well within the carb restrictions of a ketogenic diet.

Hearts of palm pasta is typically sold pre-cooked. For preparation, simply rinse the noodles under cold water, drain them, and then warm them in a skillet with your favorite sauce for a few minutes.

No, it does not taste exactly like regular pasta. It has a mild, somewhat nutty flavor, similar to artichoke hearts. However, its neutral profile means it readily takes on the flavor of the sauces it's prepared with.

Yes, hearts of palm pasta is naturally gluten-free, making it a safe option for individuals with celiac disease or gluten sensitivities.

The texture is firmer and slightly chewier than traditional pasta, often compared to an al dente texture. It's not as springy or smooth as wheat pasta, but it holds its shape well.

Hearts of palm pasta is very versatile. You can use it in a wide variety of recipes, from classic Italian dishes to stir-fries and pasta salads. Just be aware of the texture difference and remember to pair it with a protein.

Due to its high fiber content, some people may experience gas or bloating if they consume too much, too quickly. It's best to increase your intake gradually. For canned versions, be mindful of the sodium content.