Health Benefits of Eating Hearts of Palm

If you’ve walked past hearts of palm in the grocery store and wondered if they're worth adding to your meals, the answer may surprise you. Often overlooked, this mild-tasting vegetable offers a unique combination of nutrients, fiber, and plant-based protein with very few calories. And the benefits go beyond nutrition, making it a smart addition to your weekly meal prep.

Rich in Essential Nutrients and Vitamins

Hearts of palm are harvested from the inner core of certain palm trees and are typically sold fresh or canned. Just one cup (about 100 grams) delivers a balanced nutritional profile:

• 36 calories

• 3.57 g protein

• 3.6 g fiber

• 20% of your daily vitamin C

• 25% of your daily iron

• 15% of your daily magnesium and folate

• 10% of your daily phosphorus and zinc

• 0 grams of fat

You’ll also get a range of B vitamins, including niacin and riboflavin, which support everything from energy production to skin health and immune function. Some varieties even contain potassium a mineral essential for heart rhythm and muscle function. However, sodium levels in canned versions can be high, so it’s best to check the label or choose fresh when possible.

Supports Weight Management Naturally

If you're watching your weight or aiming to manage blood sugar, hearts of palm are a smart addition. They're naturally low in calories, fat-free, and packed with dietary fiber, which helps you feel full and satisfied without overeating.

High-fiber diets have been linked to reduced risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers. In fact, a 2020 review published in The Lancet found that people who consume the most fiber have a 15–30% lower risk of early death and disease compared to those who eat the least.

Promotes a Healthy Gut

Hearts of palm contain prebiotic fiber, which feeds the beneficial bacteria in your gut. A healthy gut microbiome is essential for everything from digestion and nutrient absorption to immune regulation and even mood balance.

In addition to keeping things moving in your digestive system (yes, they help prevent constipation), prebiotics have also been shown to enhance mineral absorption and support metabolic health.

Enhances Healing and Immunity

With minerals like zinc, phosphorus, and magnesium, hearts of palm contribute to the maintenance of your immune system and your body’s ability to repair itself. These nutrients are involved in tissue regeneration, enzyme function, and inflammation control.

• Zinc plays a role in wound healing and immune defense

• Phosphorus helps restore tissue and cellular structure

• Magnesium supports nerve and muscle function, including that of the heart

Delivers Antioxidant Protection

Riboflavin (vitamin B2), found in hearts of palm, acts as an antioxidant that helps protect cells from oxidative stress caused by toxins, aging, or chronic inflammation. Oxidative stress is linked to a number of degenerative diseases, including heart disease and cancer.

Offers Pregnancy-Friendly Nutrition

Pregnancy demands increased nutritional support, especially for nutrients like folate, iron, and vitamin C all of which are found in hearts of palm. Folate is particularly crucial during the first trimester, as it helps prevent neural tube defects in the developing fetus.

What makes hearts of palm especially appealing during pregnancy is their mild flavor and soft texture, which may be more palatable for those dealing with food aversions. Just be sure to select low-sodium or fresh versions when possible.

How to Enjoy Hearts of Palm

This vegetable’s versatility makes it easy to add to a variety of meals:

• Fresh: Clean, slice, and cook them for use in stir-fries, soups, or pastas.

• Canned: Drain and rinse before tossing into salads, grain bowls, or wraps.

• As a meat alternative: Their texture is a favorite in plant-based recipes like vegan ceviche or faux crab cakes.

Their subtle taste allows them to absorb flavors from whatever spices or sauces you use, making them adaptable to a wide range of cuisines from Mediterranean to Latin American.

The Takeaway

Hearts of palm are more than just a trendy salad ingredient. They’re a nutrient-packed vegetable that supports digestion, immunity, weight management, and even pregnancy health all with minimal calories and maximum versatility.

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