#104 of 138 in Vegetable · scored 82/100
Hearts of palm are the tender inner cores of palm tree stems, offering exceptional potassium density and low calories with minimal fat, making them valuable for cardiovascular and metabolic health.
20.5 g net carbs after fiber.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.
Hearts of palm come from the inner portion of various palm species, traditionally harvested in Central and South America. Nutritionally, they are remarkably low in calories (115 per 100g) while delivering an impressive 1,806 mg of potassium per 100g—exceeding most vegetables and approaching banana levels. This potassium-to-sodium ratio of 129:1 supports blood pressure regulation and cardiovascular function, critical factors in longevity. The vegetable provides moderate fiber (1.5g per 100g), contributing to gut health and satiety, while maintaining negligible fat content. Hearts of palm are also a source of zinc (3.73 mg per 100g), important for immune function and protein synthesis. Available fresh in tropical regions and widely accessible canned or jarred globally, hearts of palm are versatile in salads, stir-fries, and seafood dishes. Their mild, slightly nutty flavor and tender texture make them a low-calorie substitute for higher-calorie vegetables. For longevity-focused nutrition, hearts of palm serve as a potassium-rich, calorie-efficient vegetable supporting electrolyte balance, cardiovascular health, and metabolic optimization without significant carbohydrate load.
Potassium regulates blood pressure by counteracting sodium's hypertensive effects and supporting vascular endothelial function, reducing stroke and heart disease risk
The 129:1 potassium-to-sodium ratio optimizes intracellular fluid homeostasis and reduces renal workload, supporting long-term kidney health
Zinc (3.73 mg per 100g) is essential for T-cell development, antibody production, and wound healing, strengthening innate immunity
Very low calorie density (115 kcal/100g) with satiety-promoting fiber allows increased food volume and nutrient intake without excess energy, supporting healthy body composition
Provides 1.69 mg iron per 100g; when paired with vitamin C sources, non-heme iron absorption improves, supporting aerobic capacity and cellular energy production
Hearts of palm are calorie-light and nutrient-dense with no stimulating compounds, making them suitable for any meal. Best consumed alongside vitamin C sources (citrus, tomatoes) to maximize iron absorption, and with fat sources to enhance satiety and fat-soluble nutrient uptake.
Fasting-compatible
Can be included in extended fasts as a nutrient-dense, minimal-calorie option, though solid food breaks fasting technically. Ideal pre-meal to support satiety and reduce overall caloric intake.