what are hearts of palm

Last Updated on September 30, 2023

What are hearts of palms? You’re in a diner and looking at the lunch menu and you don’t know what it is.

It is the name for the tasty, crunchy food from the middle of a cabbage palm plant.

what are hearts of palm

Even though they look like white asparagus, their subtle flavor tastes much more delicate, which makes them very useful.

To help you better understand this unique cuisine that people around the world love, we’ve compiled a list of all the things you need to know about hearts of palm.

Including their origin, taste profile, health benefits, and where to find them.

What are Hearts of Palm?

what is heart of palm made from

Technically known as Palmito, chonta, and palm cabbage, the heart of palm is the heart of some palm trees; however, most people call it the heart of palm.

Hearts of palms are the inner core and growing bud found at the tree’s center, or heart, and are from the center of several varieties of palms

Palmitos do not have a particular flavor and, like jackfruit or tofu, absorb the flavors in which they’re also seasoned.

Many people are unfamiliar with palm hearts, but the journey to discovering this unusual vegetable begins with its name.

Where Is It Originated?

They are indigenous to Central and South America, extending back to Mayan civilizations.

You can find them in salads, dips, and various other cuisines, including as a meat substitute for vegans and vegetarians.

Different types of palm trees used

what do you do with hearts of palm

It’s a prominent vegetable in many cuisines, are collected from many species of palm trees. 

Coconut palms, peach palms, açai palms, and palmetto palms are some of the most extensively utilized palm tree kinds.

Different types of palm trees have their distinct nutty flavor and texture regarding.

These tender cores or shoots are meticulously picked from the palm tree’s inner core or budding buds, ensuring the long-term viability and preservation of these tropical delights.

What Does Heart of Palm Taste Like?

what to do with hearts of palm

It’s easy to bite and delicious whether eaten raw or used to make salads, sautéing, with sauce, in stew, or patty.

The heart of palm tastes like white asparagus or artichoke hearts, and water chestnuts. So, it has the same taste of jicama.

The taste and texture are similar to these vegetables. Hearts of palm taste good and are meaty, luscious, and slightly crispy in texture – tender but hearty enough to serve as a meat alternative. 

If you’ve seen hearts of palm, you know that they have a similar texture to artichoke hearts and jackfruit.

Hearts of Palm “pasta” is commercially available as a spaghetti-like “palmini” product.

Can you Eat Raw Palm Hearts? 

Yes, you can eat them raw. It is often enjoyed raw in salads or used as a filling in various dishes.

When eaten raw, it has a slightly sweet and nutty taste. 

Nutritional breakdown

They are nourishing in a variety of ways as well as low-carb, low in calories and fat.

For starters, they are a good source of protein and rich in fiber which is uncommon in vegetables.

They also include many beneficial vitamins and minerals and contain vitamin C.

Vitamin B6, for example, is essential for the healthy growth and development of your brain, nerves, skin, and many other body organs.

One serving (100 grams) of the raw heart of palm provides 62% of your daily value of vitamins.

(Source: Healthline)

Potential health benefits

what is hearts of palm made of

The heart of the palm may provide numerous health benefits due to its nutrient content. They are rich in:

Antioxidants are abundant.

They are high in plant antioxidant properties such as polyphenol antioxidants.

These substances neutralize free radicals, unstable molecules that can cause oxidative harm in the body if levels reach too high.

Rich in essential minerals

They contain a high concentration of minerals such as potassium, copper, phosphorus, and zinc.

Potassium acts as an electrolyte and aids in blood pressure regulation. In healthy people, reduced blood pressure is due to increased consumption.

Low in Carb Could help with weight loss

They may aid in weight loss because it is low in calories and fat while rich in dietary fiber. 

It contains only 36 calories and 4 grams of carbohydrates per 3.5-ounce (100-gram) serving.

Because losing weight requires eating fewer calories than you expend daily, substituting this firm vegetable for high-calorie foods may help.

Also, they may improve feelings of fullness due to their high water and fiber content, which can naturally lead to you eating less.

For example, chopping the heart of palm into salads or stir-fries can bulk up your food without adding too many calories.

Including them in your diet may help with better digestion, heart health, and weight management.

Eating more of this tropical delicacy in your meals might be an excellent approach to improving your overall health.

(Source: Medical Net)

Where to Buy Hearts of Palm

You can find fresh and canned Hearts of Palm in supermarkets and specialty stores in a variety of brands and types.

Fresh hearts of palm are more challenging because they spoil quickly.

Your best hope is to buy hearts of palm at a specialty produce store, online retailer, or an international grocery that offers a convenient solution.

You’ll find plenty of options when you type and search for “hearts of palm” online that you can even purchase in bulk options.

Supermarkets and specialty stores

You can purchase them in grocery stores, supermarkets, and specialty stores, making it easy for anyone interested in trying this unusual vegetable.

While canned hearts of palm are common in the international or gourmet food sections of larger supermarket chains, niche stores may provide a broader range, including fresh or frozen hearts of palm.

Online stores are also an excellent place to buy hearts of palm because they provide a wide range of brands and sorts.

There are numerous possibilities for exploring the culinary world of hearts of palm, whether you’re looking for peach palm hearts or coconut heart delights.

Online retailers

Internet retailers are an excellent option to buy them without going to a physical store.

With only a few clicks, you may get an extensive range of brands and types of hearts of palm.

Some prominent online marketplaces also provide bulk alternatives for people who use Hearts of Palm frequently or wish to stock up.

Search for “Hearts of Palm” on your favorite online retailer platform, and they’ll surprise you with many possibilities.

Final Thoughts

The heart of the palm is a white vegetable that grows on palm trees and is a delicious and versatile vegetable harvested from various types of palm trees.

Its mild flavor and tender texture are your best bet in salads and dips, and it’s also a popular vegan meat substitute.

Plus, its high mineral and antioxidant content may provide various health benefits, including disease prevention and weight loss.

Because canned or jarred hearts of palm types are readily available, you can immediately begin incorporating this novel item into your diet.

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Hearts of Palm have a lot going for them as a high-protein, nutrient-dense veggie that can be a meat substitute.

Your taste buds can also distinguish a taste and feel you can’t find in many other foods. And you can also cook it in almost any way.


Cooking with hearts of palm can be done in different ways.

You can slice them and add them to salads, use them as a topping for pizzas or tacos, add them to gluten-free pasta recipes or stir-fries, or even eat them as a side dish.


Yes, the hearts of palm are an excellent food for you in many ways.

They are low in calories and fat and are a good source of fiber, vitamin C, potassium, and other vital minerals.


Most grocery shops have a section for specialty or international foods where you can find hearts of palm in a can with brine.

During certain times of the year, you may also be able to buy them fresh at farmers’ markets or gourmet food shops.

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