How many hearts of palm is a serving?

October 16, 2025 •

3 min read

A half-cup serving of canned hearts of palm contains a mere 20 calories and 1.8 grams of fiber, making it a low-calorie addition to any meal. Understanding how many hearts of palm is a serving is key for incorporating this nutritious and versatile vegetable into your diet effectively.

Quick Summary

The standard serving size for hearts of palm varies depending on its form and packaging, typically ranging from a half-cup to a full cup. Its high fiber content contributes to satiety.

Key Points

Serving Size Varies: A standard serving for canned hearts of palm is typically a half-cup (73g), while other nutritional data might list a larger 1-cup (146g) serving.
Check Labels: Always refer to the specific nutrition label on your product for the most accurate serving size and nutritional information.
Low Calorie and High Fiber: A half-cup of canned hearts of palm contains only 20 calories and provides nearly 2 grams of dietary fiber.
Canned Options are High in Sodium: The brine in canned hearts of palm significantly increases the sodium content, but this can be reduced by rinsing.
Versatile Ingredient: Hearts of palm have a mild flavor and firm texture, suitable for salads, stir-fries, and as a low-carb pasta alternative.
Nutrient-Dense: They are a good source of important minerals like manganese, copper, potassium, and zinc.

Demystifying hearts of palm serving sizes

When determining how many hearts of palm is a serving, it's important to recognize that the answer can vary depending on whether you're looking at canned products or general nutritional data. For many canned varieties found in grocery stores, a serving size is listed as a half-cup, which amounts to approximately 73 grams. However, other nutritional databases, such as Nutrivore, may list a larger standard serving of 1 cup, or 146 grams, for a more comprehensive view of its nutrient density. The best approach is to always check the specific nutrition label on the product you've purchased, but a good rule of thumb is to portion out a half-cup for a side dish or snack.

Nutritional breakdown per serving

Regardless of the serving size you choose, hearts of palm are a nutritional powerhouse. They are particularly known for being low in calories and fat while offering a rich supply of vitamins and minerals. A half-cup of the canned variety provides a substantial amount of dietary fiber and essential minerals. The specific nutrient content changes based on the preparation method, with canned options generally having higher sodium content due to the brine used for preservation. Rinsing the canned hearts of palm before use can significantly reduce their sodium level.

Health benefits of hearts of palm

Incorporating this vegetable into your diet provides several health benefits:

Promotes satiety: The high water and fiber content in hearts of palm can help you feel full for longer, which may aid in weight management.
Supports heart health: The fiber helps regulate cholesterol and blood pressure levels. Additionally, potassium, an electrolyte found in hearts of palm, is crucial for regulating heart function.
Rich in antioxidants: Hearts of palm contain polyphenols, powerful antioxidants that help neutralize free radicals and reduce oxidative damage linked to various diseases.
Boosts iron absorption: As a natural source of iron and vitamin C, hearts of palm can help prevent iron deficiency anemia, especially for those on a vegetarian diet.
Aids brain function: They contain Vitamin B6, which supports proper brain development and cognitive function.

Preparation and usage ideas

Hearts of palm are incredibly versatile in the kitchen. Their mild, slightly nutty flavor and tender-crisp texture make them a fantastic addition to many dishes. They can be enjoyed right out of the can, raw or cooked.

Cooking with hearts of palm

Salads: Chop them and add to fresh green salads for a mild crunch.
Stir-fries: Incorporate them into vegetable stir-fries for added texture and nutrients.
Pasta alternative: Shredded hearts of palm can be used as a low-carb and gluten-free pasta substitute.
Appetizer: Grill and season the heart of palm for a unique appetizer.
Vegan substitute: Its texture makes it a great stand-in for seafood in vegan recipes, like vegan ceviche or 'calamari'.

Canned vs. Raw Hearts of Palm Nutrition Comparison


Nutrient	Canned Hearts of Palm (1/2 cup / 73g)	Raw Hearts of Palm (3.5 oz / 100g)
Calories	20	36
Carbohydrates	3.4g	4g
Fiber	1.8g	4g
Protein	1.8g	4g
Fat	0.5g	<1g
Sodium	311mg	~14mg
Potassium	129mg	~177mg

Tips for reducing sodium content

For those concerned about high sodium levels in canned hearts of palm, there's a simple solution: rinsing. After draining the canned vegetable, rinse it thoroughly under running water to wash away excess sodium from the brine. Opting for low-sodium canned products or seeking out fresh hearts of palm are also good options when available.

Conclusion

While standardized nutritional labels often define a serving of canned hearts of palm as a half-cup, the exact portion can vary based on the specific brand and format. A half-cup serving offers a minimal calorie count with a good dose of fiber and other essential minerals, making it a healthy and versatile vegetable choice. To manage sodium intake, particularly with canned versions, remember to rinse the product thoroughly. Its mild flavor and firm texture allow it to adapt to numerous recipes, from salads to low-carb pasta alternatives, making hearts of palm an excellent dietary addition. For more nutritional information, consult the USDA or health websites like WebMD.

Frequently Asked Questions

Yes, a half-cup serving of canned hearts of palm is a common and appropriate portion size for a side dish or salad addition, providing nutrients while remaining low in calories.

To reduce the high sodium content in canned hearts of palm, simply drain the brine and rinse the vegetable thoroughly under running water before use.

Hearts of palm have a very mild, slightly nutty, and vegetal flavor, often compared to artichoke hearts or white asparagus.

Yes, hearts of palm can be eaten raw, especially when taken fresh from the can or jar. They have a pleasant, tender-crisp texture.

Hearts of palm are an excellent low-carb option for a keto diet. A small serving contains very few net carbs, and they are available in low-carb pasta alternatives.

The main differences are availability, sodium content, and texture. Canned hearts are more widely available but contain higher sodium, while fresh are a rare specialty item with much less sodium.

You can typically find hearts of palm in the canned vegetable aisle of most supermarkets. Fresh hearts of palm are much rarer and found only in specialty stores.

Hearts of palm do not require cooking and can be eaten straight from the can. However, they can be warmed or grilled to add flavor and change their texture.