The heart of palm is a type of vegetable extracted from various palm trees’ inner cores. It has a mild flavor and a slightly firm texture, making it a popular choice for salads, soups, and other recipes. It is also a good source of nutrients like fiber and potassium, which promotes weight loss.
In this article, we will talk about the health benefits, nutritional value, how you can harvest the heart of palms, and many more.
What is Heart of Palm?
Heart of palm is most commonly grown in humid and tropical areas like Costa Rica and the Amazon. Globally, the heart of palm is used as a flexible ingredient that can be used in many dishes. Salads often contain it, but they can also be found in soups, stews, and pasta sauces. Despite its popularity, the heart of the palm is rarely eaten fresh. The vegetable is highly perishable, and even in countries where it’s cultivated, it is usually boiled and processed before it is consumed.
It is typically exported in pickled form, and it’s available in jars or cans. While the canned variety is convenient, it doesn’t have the same flavor as the fresh one. If you’re looking for the best taste, look for jars or cans of the unpasteurized heart of palm. However, we found that the unpasteurized has a richer flavor and is more aromatic.
When shopping, look for plump and firm vegetables. Avoid any that are mushy or have brown spots. If you’re buying canned or jarred hearts of palm, check the labels to make sure they are unpasteurized.
What Does It Taste Like?
While they have a mild, neutral flavor, hearts of palm can be easily flavored to suit whatever dish you’re making. They’re also quite tender, with a crunchy texture perfect for both cooked and raw dishes. Heart of palm is a wonderful option if you’re looking for an alternative to unhealthy salad toppings or want to make a heart-healthy dinner. It has a delicate sweetness, similar to white asparagus, water chestnut, or artichoke hearts. They’re incredibly delicate and easy to cut, but they have enough structure—especially when sliced from a complete cylinder—to offer a distinct crunch, even when cooked.
Nutritional Value Of Heart Of Palm
The heart of the palm is a good source of several nutrients, including fiber, potassium, and magnesium. And here’s a nutritional comparison of raw and canned hearts of palm per 100 grams:
| Per 100 g | Raw Heart of Palm | Canned Heart of Palm |
| Calories | 110 | 28 |
| Total Fat | 0.2 g | 0.6 g |
| Sodium | 14 mg | 426 mg |
| Total Carbohydrate | 26 g | 4.6 g |
| Protein | 2.7 g | 2.5 g |
| Calcium | 18 mg | 58 mg |
| Iron | 1.7 mg | 3.1 mg |
| Potassium | 1806 mg | 177 mg |
The heart of palms has very few calories due to its modest carbohydrate and fat levels. It also contains small amounts of several additional nutrients, including iron, calcium, beta carotene, vitamin K, vitamin A, and folate.
The Health Benefits
1) High in antioxidants
Research suggests that plant compounds, such as polyphenol antioxidants, may help to protect against oxidative damage. These antioxidants are found in various fruits and vegetables, including the heart of the palm. Antioxidants are chemical compounds that help prevent oxidative stress, a type of cellular damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress when levels in the body become too high. Many illnesses, such as cancer and heart disease, are associated with oxidative damage. Some studies have found that the antioxidants in the palm’s heart may help protect against cellular damage and inflammation.
2) Packed Essential Minerals
The heart of palm is an excellent source of minerals, including potassium, copper, phosphorus, and zinc. Potassium is essential for regulating blood pressure and keeping the heart healthy.
Copper is a mineral that helps generate energy and supports the immune system. Copper helps form red blood cells and, like iron, helps them develop, and it also promotes nerve cell activity and immune function. Copper’s role in cholesterol and blood pressure is unclear, but adequate intake may be beneficial for preventing these diseases.
Zinc is involved in healing wounds, taste perception, and fertility. Zinc is beneficial for improving immune function, cell division, and wound healing. It is also a good source of fiber, which helps to promote regularity and maintain a healthy digestive system.
3) May aid in weight loss
For those trying to lose weight, every calorie counts. And while the heart of palm may not be the most exciting vegetable out there, its low calorie and carb content make it a weight loss-friendly option. A cup of serving contains just 28 calories and 4.6 grams of carbs, making it a great way to add bulk to your meals without going over your daily calorie allotment. Additionally, the heart of palm is virtually fat-free, with less than 1 gram per serving.
Losing weight often requires changing your diet, including eating fewer calories than you burn each day. Replacing high-calorie items with the heart of palm may help with weight loss efforts. It is a vegetable with a high water and fiber content that can promote feelings of fullness. When you feel fuller, you may naturally eat less and lose weight over time.
In addition to promoting weight loss, replacing high-calorie foods with the heart of palm may also have other health benefits. For example, vegetables are a good source of potassium, which is essential for maintaining healthy blood pressure levels. If you want to lose weight and improve your overall health, incorporate the heart of palm into your diet.
Heart Of Palm: Raw, Cooked, or Canned?
Despite its popularity, the heart of palm is rarely eaten fresh due to its short shelf life. Even in countries where it is cultivated, the heart of palm is usually boiled and processed before it is consumed. It is most often sold overseas in pickled form, and it’s available in jars or cans. While the canned one has advantages, such as being easy to transport and store, it frequently lacks the taste and texture of the fresh heart of palm.
As a result, many chefs choose to utilize the fresh heart of palm when feasible. However, finding it outside of its native land might be difficult because it is perishable. If you’re lucky enough to find a fresh heart of palm, be sure to use it within a few days of purchase. When stored properly, the cooked or canned will last for several months.
How To Harvest From The Wild
The heart of palm is harvested from the inner cores of certain species of palm trees. The most common type of palm used for this purpose is the cabbage palm, also known as the sabal palm. Although these palms are native to the southeastern United States, they may also be found in other regions such as South America, Africa, and the Caribbean.
The process of harvesting is relatively simple. First, the palm tree leaves are cut away to reach the trunk. Once the trunk is exposed, a long pole is inserted into the tree’s center. The pole is then used to lever out the tree’s inner core, which contains the heart of palm.
After the heart of palm is extracted, it is cut into pieces and transported to a processing plant. The vegetable is cleaned, trimmed, and canned or jarred for distribution.
While the harvesting of the heart of palm is relatively straightforward, it can be quite dangerous. Palm tree trunks are very thick and can weigh several hundred pounds, and they’re also covered in sharp spines that can cause serious injuries. For this reason, the harvesting is typically done by experienced professionals using specialized equipment.
Ways To Enjoy Heart Of Palm
Heart of palm is a delicacy often enjoyed in salads, though it is added to many dishes. This ingredient is usually found in jars or cans, but it is possible to find it fresh occasionally. The best way to find if it is not available at a local grocery store is to look for it online. In addition to salads, the heart of palm can be used in dips, stir-fries, and ceviche. It can be served as a main dish or an appetizer, and it’s also delicious eaten alone or grilled. In general, it is a versatile ingredient with a distinct taste that may be used in any cuisine.
Heart of palm is a popular vegetarian and vegan ingredient, as it has a similar texture to meat or seafood. It is used in various dishes, as it can mimic the texture of meat or seafood. It makes excellent vegan carnitas, calamari, lobster rolls, and fish sticks. While it may not be a nutritional powerhouse, its versatility makes it a popular choice for those looking for meat or seafood substitutes.