Vegetable

Heart of Palm

Heart Of Palm is tender palm stem core with mild artichoke-like crunch. Favour firm, vivid produce over limp, yellowing, or slimy stock. Cook or serve via salads, grilling, gratins. Prep cut surfaces close to cooking when they brown or dry, and store with the humidity the vegetable prefers.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Heart

Leaf

Spear

Stalk

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Juçara

Bactris gasipaes

Açaí Palm Heart

Peach Palm

Characteristics

Preparations

BlanchedBoiledChilledChoppedDicedDriedFermentedFreshFrozenGrilledHalvedJulienneMincedPeeledPickledQuarteredRoastedSaltedShreddedSlicedSmokedSteamedWhole

Provenance

BiodynamicExport CertifiedFair TradeFarm AssuredHeirloomLocally GrownNon-GMOOrganicPesticide FreeRegenerativeSeasonalSingle Origin

Sources

GreenhouseHydroponicIndoor FarmedOutdoor FarmedWild

Traits

CrispDelicateMildPaleSweetTender

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 36.7

Amount per 100 g

Total Fat 0.3 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.15 g
Cholesterol 0 mg
Sodium 19.7 mg
Salt 0.05 g
Total Carbohydrate 7.38 g
Dietary Fibre 2.35 g
Total Sugars 3.08 g
Complex / starch 2.08 g
Protein 1.89 g
Water 90.8 g

Detailed nutrients

Energy 36.7 kcal
Water 90.8 g
Carbohydrates 7.38 g
- Sugars 3.08 g
  - Monosaccharides 2.16 g
  - Disaccharides 0.92 g
- Starch 2.08 g
  - Amylose 0.52 g
  - Amylopectin 1.56 g
  - Digestible Starch 1.77 g
  - Resistant Starch 0.21 g
- Fibre 2.35 g
  - Soluble Fibre 0.82 g
  - Insoluble Fibre 1.53 g
Protein 1.89 g
- Plant Protein 1.8 g
Fat 0.3 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
  - Omega-3 0.02 g
  - Omega-6 0.08 g
Vitamins 93.1 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.53 mg
- Vitamin B5 — Pantothenic Acid 0.26 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 1.3 µg
- Vitamin B9 — Folate 25.1 µg
- Vitamin C 16 mg
- Vitamin E 0.47 mg
- Vitamin K 29.2 µg
Minerals 348 mg
- Major Minerals 342 mg
  - Calcium 31 mg
  - Sodium 19.7 mg
  - Potassium 291 mg
- Trace Minerals 6 mg
  - Iron 0.6 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 16 · vitamin-a: 20 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.53 · vitamin-b5-pantothenic-acid: 0.26 · vitamin-b6: 0.13 · vitamin-b7-biotin: 1.3 · vitamin-b9-folate: 25.1 · vitamin-e: 0.47 · vitamin-k: 29.2 ·

Minerals

Sodium: 19.72 · Potassium: 291 · Calcium: 31 · Iron: 0.6 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Heart of Palm.

Pairs well with

Classic and complementary matches

Avocado
Chilli
Coriander
LimeCeviche-style salads
Olive
Tomato

Usually avoid with

Often clash in flavour or tradition

History

3000 BCE

Heart of Palm was used as a vegetable food in regional diets long before industrial packing and global year-round supply.

1800

Trade, migration, and selection spread distinctive Heart of Palm types and preparations into new climates and cuisines.

1950

Modern production, storage, and transport made Heart of Palm a regular purchase far from where it is grown or raised.

2000

Cooks now treat Heart of Palm as both staple and specialty, with more attention to provenance, variety, and form.