Hearts of palm are one of the most keto-compatible vegetables you can eat. A full cup of canned hearts of palm contains roughly 7 grams of total carbohydrates and about 3.5 to 4 grams of fiber, leaving you with only about 3 grams of net carbs. That’s a tiny fraction of the 20 to 50 grams of daily carbs most keto dieters aim for.
Net Carbs in a Typical Serving
The number that matters on keto is net carbs: total carbohydrates minus fiber. For a one-cup serving of canned hearts of palm (about 146 grams), the breakdown looks like this:
- Total carbohydrates: 7 grams
- Fiber: 3.5 to 4 grams
- Net carbs: approximately 3 grams
- Fat: about 1 gram
- Protein: about 4 grams
Three grams of net carbs per cup means you could eat hearts of palm generously and still stay well within keto limits. For comparison, a cup of cooked broccoli has around 6 net carbs, and a cup of raw bell pepper has roughly 4. Hearts of palm sits comfortably below both.
Why the Calorie Count Helps Too
Hearts of palm are remarkably low in calories for their volume. A full cup delivers only about 40 calories, which makes them one of the most energy-dilute foods available. On keto, where calorie-dense fats dominate most meals, having a bulky, low-calorie vegetable helps you feel full without adding significant carbs or calories. You can pile them onto salads, stir them into dishes, or eat them straight from the jar without worrying about portion control.
Nutrients Worth Noting
Beyond being low-carb, hearts of palm carry a surprisingly strong mineral profile. A 100-gram raw serving provides about 70% of your daily copper needs and 38% of your daily potassium. Potassium is particularly relevant for keto dieters because the body sheds more of it in the first weeks of carbohydrate restriction, which contributes to the fatigue and muscle cramps sometimes called “keto flu.” Adding potassium-rich foods like hearts of palm can help offset that loss naturally.
Hearts of Palm Pasta: A Keto Swap
Hearts of palm pasta has become one of the most popular low-carb noodle alternatives, and the numbers explain why. One serving of hearts of palm noodles contains about 20 calories and 4 grams of carbs. A cup of traditional wheat semolina pasta, by contrast, packs 220 calories and 43 grams of carbs. That’s more than a tenfold difference in carbohydrates.
The texture won’t fool anyone into thinking they’re eating regular spaghetti. Hearts of palm noodles are softer and slightly more delicate, with a mild, almost neutral flavor that absorbs sauces well. For keto purposes, they work especially well with creamy, high-fat sauces like alfredo or pesto, which complement both the texture and your macro goals. They also hold up reasonably well in stir-fries and cold pasta salads.
Canned vs. Fresh: Watch the Sodium
Most people buy hearts of palm canned or jarred, since fresh ones are harder to find outside tropical regions. Canning adds significant sodium. A half-cup of canned hearts of palm contains about 311 milligrams of sodium, roughly 13% of the daily recommended limit. Raw hearts of palm, by contrast, have only about 14 milligrams per 100 grams.
If sodium is a concern, rinsing canned hearts of palm under running water before eating them helps reduce the salt content. This is a simple habit worth building, especially if you eat them frequently or if your keto diet already includes other high-sodium foods like cured meats, cheese, and broth.
How to Use Them on Keto
Hearts of palm are versatile enough to show up in most meals. Sliced into rounds, they add crunch and mild flavor to salads. Chopped and sautéed in butter, they work as a side dish. Blended, they can mimic the texture of crab or lobster in “seafood” dips and cakes, which makes them popular in plant-based keto cooking. The pasta form slots into any recipe where you’d normally use noodles.
Because their own flavor is so subtle, hearts of palm take on whatever you pair them with. High-fat additions like olive oil, avocado, bacon, and cheese all pair well and keep your keto macros on track. A cup of hearts of palm tossed with olive oil, parmesan, and garlic gives you a filling side dish with minimal carb impact.