Vegetables / Marrow Vegetables
Sugar palm, heart of palm
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% |
| Calories | 38kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
| |||||||
Total Carbs | 7 g/ 348g (2%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 10 mg/ 70mg (14%) |
Minerals
Calcium | 62 mg/ 750mg (8%) |
Phosphorus | 26 mg/ 700mg (3%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Sugar palm (also called tuba/tubang buko)—specifically the heart of palm part. It’s a crunchy, vegetable-like food that’s usually eaten as a side or mixed into viands.
Why it matters to health
Heart of palm is a good low-fat option (about 0.5 g fat per 100 g) and provides dietary fiber (about 0.5 g), which can help with regular digestion and better fullness between meals. It also has some carbohydrates (about 7 g) and sugar (about 5.5 g), so it’s best to pair it with protein and not rely on it as the main “energy” source. Sodium is very low (about 4 mg), which is helpful for keeping meals lighter on salt.
Healthier tips
- Use it as a vegetable base in your 3 meals (e.g., add to ginataan-free or less-salty dishes) and pair with lean protein like fish, chicken, eggs, or tofu.
- Watch the sauce: heart of palm itself is light, but creamy or sugary sauces can raise calories and added sugar.
- For snacks, keep portions small—about 1/2 cup—especially if it’s sweetened or mixed with syrup.
- If you’re managing blood sugar, choose dishes without added sugar and balance the meal with fiber-rich vegetables and protein.
Common Filipino dishes
Ginataang puso ng saging, Pinakbet with puso ng saging, Puso ng saging salad, Sweetened buko/tuba dessert (with less added sugar), Stir-fried puso ng saging with vegetables
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon