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Diet and Nutrition 2023

Palmito fattening?

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Palmito fattening?
Palmito fattening?

Excellent to add to salads, with few calories, no cholesterol and a good amount of fiber, heart of palm is a great option for those who want to lose weight and can be used in the cruise phase of the Dukan diet. It is also a good source of lean protein that helps maintain muscle, making it a great ingredient for those who are exercising.

The heart of palm, also known as the heart of the palm, is the inner part of a palm tree found in Brazil and Costa Rica and can be found in 3 types, juçara, açaí or pupunha but it is usually found in supermarkets in preserves in glass jars. Because of this, the concentration of sodium present in palm hearts is high and therefore it should be consumed in moderation by people with high blood pressure.

Nutrition Facts Table

Nutrients Quantity in 100 g
Energy 23 calories
Protein 1, 8 g
Lipids 0, 4 g
Carbohydrates 4, 3 g
Fibers 3, 2 g
Calcium 58 mg
Magnesium 34 mg
Sodium 622 mcg
Vitamin C 11 mg

How to enjoy Palm Heart

The heart of palm is easily added to salads, just cut 1 palm heart into slices and add lettuce, tomato, olive oil and oregano. Other possibilities are to include the hearts of palm in a pizza or pasta, for example.

Grilled heart of palm with pesto sauce


  • 4 canned hearts of palm
  • 1 cup (tea) of basil leaves
  • 1/4 cup uns alted roasted cashews
  • 1/4 cup (tea) of grated Parmesan cheese
  • 1 clove of garlic
  • 1/2 cup (tea) of olive oil
  • s alt and pepper to taste

Preparation mode

Place the hearts of palm in a non-stick skillet with a drizzle of olive oil until golden.Turn a few times so that the whole heart of palm is the same color. Then make the pesto sauce that will sprinkle the hearts of palm.For the pesto sauce, blend the remaining ingredients in a blender until smooth. Pour the sauce over the already grilled hearts of palm and serve.

Palm gratin with white sauce


  • 1 jar of canned hearts of palm
  • 300 g cheese platter
  • 300 g smoked turkey breast
  • 1 tablespoon of butter
  • 1 glass of milk
  • 2 spoons of cornstarch
  • grated parmesan cheese for gratin
  • s alt, black pepper and nutmeg for seasoning

Preparation mode

Wrap each heart of palm in a slice of cheese and turkey breast and place on an oven-safe platter. Drizzle with the white sauce, sprinkle with the Parmesan cheese and bake in a medium oven for 20 minutes or until golden and well cooked.

For the white sauce, just place the butter and cornstarch in a pan until the butter is completely melted. Mix with the cornstarch until it forms a paste and then add the milk, stirring constantly until it thickens and becomes uniform. Season with s alt, black pepper and nutmeg.

Price and where to buy

A package of 500 grams of canned hearts of palm costs between 20 and 40 reais. Canned hearts of palm can be found in large supermarkets but to ensure you are buying a product that does not contribute to the extension of the hearts of palm, check that the lid has prints on the top and sides and that it is properly sealed with a transparent seal.

This care is important because the Juçara palm heart is at risk of extinction and therefore its removal is prohibited in Brazil, being free for commercialization only the açaí palm heart and the peach palm heart that do not die after the extraction of the palm heart. These palm trees grow faster and are easier to cultivate and guarantee the safe exploitation of palm hearts and conscious consumption.

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