Hearts of palm are one of the most keto-friendly vegetables you can eat. A 3.5-ounce (100-gram) serving of raw hearts of palm contains roughly 4 grams of total carbohydrates, and with about 2.4 grams of fiber, the net carb count lands around 1.5 to 2 grams. That’s a fraction of the 20 to 50 grams of daily net carbs most people aim for on a ketogenic diet.
Net Carbs and Macros Per Serving
Hearts of palm are the inner core of certain palm trees, harvested before the tree matures. They’re mild, slightly tangy, and almost entirely water and fiber. A 100-gram serving delivers about 36 calories, 4 grams of carbs, 2.4 grams of fiber, and roughly 2.5 grams of protein, with virtually no fat. The net carb count per serving is so low that you could eat several servings in a day without making a meaningful dent in your carb budget.
For context, the standard ketogenic diet keeps total carbs below 50 grams a day, and many people target 20 grams. Even at that strict threshold, a generous portion of hearts of palm uses up less than 10% of your daily allowance.
How They Compare to Other Keto Swaps
Hearts of palm have become especially popular as a pasta substitute. A single serving of hearts of palm pasta (sold in jars or pouches) contains about 20 calories and 4 grams of carbs. An entire package clocks in at roughly 60 calories. That makes them competitive with shirataki noodles and lower in carbs than spiralized zucchini, which carries about 3 to 4 grams of net carbs per cup depending on preparation. Hearts of palm noodles have a slightly firmer texture than zucchini, which tends to get watery when cooked, so they hold up better in sauced dishes.
Minerals Worth Knowing About
Beyond the carb count, hearts of palm pack a surprising mineral profile. One cup of canned hearts of palm provides about 4.6 mg of iron (roughly a quarter of the daily value for most adults), 258 mg of potassium, 55 mg of magnesium, and 2 mg of manganese. Potassium and magnesium are especially relevant on keto because electrolyte balance can shift when you cut carbs sharply. Getting these minerals through food rather than supplements is a practical advantage.
A 3.5-ounce raw serving also delivers 70% of the daily value for copper and 36% for zinc, two minerals that support immune function and energy metabolism.
Watch the Sodium in Canned Varieties
Most hearts of palm sold in grocery stores come canned or jarred in a brine of water, salt, and citric acid. One cup of canned hearts of palm contains about 622 mg of sodium, which is roughly a quarter of the recommended daily limit. If you’re eating them as a side dish or tossing a few pieces into a salad, this isn’t a concern. But if you’re eating hearts of palm pasta as a full meal several times a week, the sodium adds up. Rinsing the hearts of palm under cold water before eating reduces some of that sodium and also tones down the slight acidity from the brine.
Preparing Hearts of Palm Noodles
Hearts of palm noodles come pre-cut in jars and don’t require cooking. You can eat them cold in salads or warm them in a pan with sauce. A few tips make a noticeable difference in flavor and texture.
- Rinse first. Draining and rinsing under water removes the briny, slightly sour taste from the packing liquid.
- Soak to neutralize acidity. If rinsing isn’t enough, soaking the noodles in milk (or a non-dairy alternative) for about 30 minutes mellows the tang significantly.
- Use thick sauces. Thin, watery sauces slide right off. Cream-based options like alfredo cling better than loose tomato sauces. If you’re using a tomato sauce, reduce it down first.
- Season generously. Hearts of palm noodles absorb less flavor than wheat pasta, so you’ll need more salt and spices than you’re used to.
Because hearts of palm noodles are already cooked, prep time is essentially zero. Warm them in a pan with your sauce for two to three minutes, and the meal is ready. This makes them one of the fastest keto dinner options available.
Beyond Noodles: Other Ways to Use Them
Whole hearts of palm work well sliced into salads, diced into ceviche-style bowls, or seared in a hot pan until lightly browned on each side. The seared version develops a mild caramelized flavor that pairs well with butter or olive oil, both staples on a keto diet. Some people slice them into thin rounds as a base for appetizers, topping each piece with cream cheese, smoked salmon, or guacamole.
Shredded hearts of palm also mimic the texture of pulled meat, making them a popular base for keto-friendly “crab” cakes or “chicken” salad for those avoiding meat. Mixed with an egg, almond flour, and seasoning, they hold together well enough to pan-fry into patties with minimal added carbs.