Calories in
hearts of palm, raw
115 kcal per 100 g Hearts of palm, raw contains 115 calories per 100 grams. Per 100 g it provides 2.7 g protein, 25.6 g carbohydrate and 0.2 g fat.
By calories that splits 89% carbohydrate, 9% protein, 2% fat — dissected below.
SOURCE·USDA SR Legacy·FDC 167714·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 115 kcal and USDA publishes 115 kcal. The arithmetic closes, so the axis above is simply that figure divided by the shares.
Source—USDA FoodData Central, SR Legacy—FDC 167714—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
Full nutrition, per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 115 kcal |
| Protein | 2.7 g |
| Total fat | 0.2 g |
| Saturated fat | 0.1 g |
| Carbohydrate | 25.6 g |
| Fibre | 1.5 g |
| Sugars | 17.2 g |
| Sodium | 14.0 mg |
| Potassium | 1,806.0 mg |
| Calcium | 18.0 mg |
| Iron | 1.7 mg |
| Vitamin C | 8.0 mg |
| Vitamin A | 3.0 µg |
| Cholesterol | 0.0 mg |
| Water | 69.5 g |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 167714·REVIEWED JUL 2026
How hearts of palm, raw compares
Among the 209 vegetables and vegetable products items on this site, hearts of palm, raw ranks 28 of 209 by calorie density, against a category average of 62 kcal per 100 g — so it is about 85% more calorie-dense than typical for its group.
It carries 2.3 g of protein per 100 calories, so it is not a meaningful protein source.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average hearts of palm, raw. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
How many calories are in hearts of palm, raw?
Hearts of palm, raw contains 115 calories per 100 g. It also provides 2.7 g of protein, 25.6 g of carbohydrate and 0.2 g of fat per 100 g.
What is the macro breakdown of hearts of palm, raw?
By calories, hearts of palm, raw is roughly 89% carbohydrate, 9% protein and 2% fat. That makes it a predominantly carbohydrate-based food.
Is this figure exact for the hearts of palm, raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Neighbouring entries
The 6 foods that sit closest to hearts of palm, raw on the calorie-density shelf, all within vegetables and vegetable products.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. Full USDA description: "Hearts of palm, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
