Edible parts
Inner core of the palm stem, raw
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 481 kJ / 115 kcal | 6% |
| Protein | 2.7 g | 5% |
| Carbohydrate | 25.61 g | 10% |
| Natural sugars | 17.16 g | 19% |
| Fat | 0.2 g | <1% |
| Saturated fat | 0.05 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 1.5 g |
| Monounsaturated fat | 0.01 g |
| Polyunsaturated fat | 0.09 g |
| Omega-3 (ALA) | 0.01 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 3 µg RAE | <1% |
| Vitamin C | 8 mg | 10% |
| Vitamin E | 0.5 mg | 4% |
| Folate | 24 µg | 12% |
| Thiamin (B1) | 0.05 mg | 5% |
| Riboflavin (B2) | 0.18 mg | 13% |
| Niacin (B3) | 0.9 mg | 6% |
| Vitamin B6 | 0.81 mg | 58% |
| Calcium | 18 mg | 2% |
| Iron | 1.69 mg | 12% |
| Magnesium | 10 mg | 3% |
| Potassium | 1806 mg | 90% |
| Zinc | 3.73 mg | 37% |
| Copper | 0.64 mg | 64% |
| Phosphorus | 140 mg | 20% |
| Selenium | 0.7 µg | 1% |
| Sodium | 14 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Hearts of palm, raw (USDA FDC SR Legacy 167714). Nutrients the row does not report are left blank.
Prep notes
Raw.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Hearts of palm is listed in Thrive’s plant atlas under vegetable. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Inner core of the palm stem, raw.