Fruits / Tropical Fruits
Coconut, heart of palm
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 34% |
| Calories | 47kcal / 2530kcal (1%) |
Macronutrients
Protein | 4.3 g/ 71g (6%) | ||||||
Total Fat | 0.8 g/ 42g (1%) low | ||||||
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Total Carbs | 5.7 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 1.4 mg NE/ 16mg NE (8%) |
Vit C | 16 mg/ 70mg (22%) source |
Minerals
Calcium | 38 mg/ 750mg (5%) |
Phosphorus | 60 mg/ 700mg (8%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Coconut heart of palm (often sold as “coconut palm heart” or “coconut heart of palm”)—a tender, mild vegetable made from the inner core of the coconut/palm tree, usually cooked or canned.
Why it matters to health
For a 100g serving, it’s low in calories (~47 kcal) and provides some dietary fiber (~0.6 g) to support better digestion and help you feel satisfied between meals. It also has a small amount of carbohydrates (~5.7 g) and very low sodium (~4 mg), which is helpful if you’re watching salt intake. There’s also a little fat (~0.8 g) with some saturated fat (~0.18 g), so it’s best to enjoy it as part of a balanced plate rather than as the main focus of the meal.
Healthier tips
- Pair it with lean protein (fish, chicken, tofu) and non-starchy veggies (e.g., kangkong, pechay, okra) for a filling 3-meal plan.
- If it’s canned or cooked in coconut milk, check the label and choose versions with less added coconut milk/sugar when possible.
- Use a practical portion: about 1/2 to 1 cup as a side or part of a viand, especially if you’re also eating rice.
- For snacks, you can add it to a light salad or mix with tomatoes and onions instead of pairing with very salty sauces.
Common Filipino dishes
Ginataang puso ng palm, Puso ng palm salad, Kinilaw na puso ng palm, Puso ng palm with vegetables, Coconut-based vegetable stew
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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