Vegetable

Spear

Heart Of Palm spear is the tender young shoot form—best cooked soon after harvest for sweetness and snap. Trim woody ends, cook hot and brief or steam until just tender. ripeness and cut size drive timing more than complex technique. Taste a scrap if quality seems uncertain before committing a whole batch.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedFreshFriedPreparedSimmered

Traits

Crispable After BraiseCulinary PartSpearVersatile

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 36.6

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 20.3 mg
Salt 0.05 g
Total Carbohydrate 6.7 g
Dietary Fibre 2.46 g
Total Sugars 3.11 g
Complex / starch 2.07 g
Protein 1.98 g
Water 94.7 g

Detailed nutrients

Energy 36.6 kcal
Water 94.7 g
Carbohydrates 6.7 g
- Sugars 3.11 g
- Starch 2.07 g
- Fibre 2.46 g
Protein 1.98 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
Vitamins 80.9 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.69 mg
- Vitamin B5 — Pantothenic Acid 0.34 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 33.3 µg
- Vitamin C 2 mg
- Vitamin E 0.44 mg
- Vitamin K 27.1 µg
Minerals 362 mg
- Major Minerals 360 mg
  - Calcium 55 mg
  - Sodium 20.3 mg
  - Potassium 285 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.69 · vitamin-b5-pantothenic-acid: 0.34 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 33.3 · vitamin-e: 0.44 · vitamin-k: 27.1 ·

Minerals

Sodium: 20.32 · Potassium: 285 · Calcium: 55 · Iron: 1.5 ·

Spear of Heart of Palm: composition reflects this culinary part relative to the whole ingredient.

History

1200

Cold storage and transport made heart of palm a year-round kitchen staple in many regions, including named spear portions.

1900

Cooks bought prepped forms of heart of palm for speed while markets still sold whole produce, including named spear portions.

1950

Market gardeners and growers selected heart of palm for flavour, yield and keeping quality, including named spear portions.