Every 100 kcal of hearts of palm brings 9 g of protein. On that measure it ranks 21st of the 105 vegetables in this database and 273rd of all 796 foods on the site. Measured by weight instead, its 2.52 g per 100 g ranks 35th in its group.
Protein accounts for roughly 36% of the calories in hearts of palm, making it very protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Weight for weight, hearts of palm has 4.1 g of protein for each gram of fat (2.52 g against 0.62 g per 100 g).
Set against frozen corn, another vegetable entry in the database, a serving carries about 0.5 g less protein (frozen corn has 4.2 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 146 g, and it covers about 7% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of hearts of palm
Protein and calories in Hearts of palm for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
2.52 g
28 kcal
1 cup (serving used here)
146 g
3.7 g
41 kcal
1 piece
33 g
0.8 g
9 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in hearts of palm
The nine essential amino acids in Hearts of palm, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.169 g
0.25 g
67
lysine
0.091 g
0.13 g
36
valine
0.114 g
0.17 g
45
isoleucine
0.101 g
0.15 g
40
threonine
0.097 g
0.14 g
38
phenylalanine
0.098 g
0.14 g
39
methionine
0.042 g
0.06 g
17
histidine
0.055 g
0.08 g
22
tryptophan
0.023 g
0.03 g
9
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other vegetables by protein per calorie
Swap for more protein per calorie
Napa cabbage - 9.2 g per 100 kcal, 1.2 g per 1 cup cooked
Swiss chard - 9.4 g per 100 kcal, 3.3 g per 1 cup cooked
Beet greens - 9.5 g per 100 kcal, 3.7 g per 1 cup cooked
2.52 g. The 1 cup serving used on this page weighs 146 g and so carries 3.7 g.
How much protein do you get per 100 calories of hearts of palm?
9 g. That figure divides its 2.52 g of protein per 100 g by its 28 kcal per 100 g, so it does not depend on serving size.
Is the protein in hearts of palm complete?
No. On its own, the protein in hearts of palm is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of hearts of palm?
About 7%. One 1 cup serving has 3.7 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #168569 (Hearts of palm, canned), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.