Vegetable

How much fiber is in hearts of palm?

Hearts of Palm has 1.8 g of fiber per 1/2 cup (73 g). That is 6% of the daily value and a moderate amount for a vegetable.

1.8g

per 1/2 cup

2.5g

per 100 g

daily value

#37of 60

vegetables

Soluble vs insoluble

Soluble 0.5g 28% Insoluble 1.3g 72%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About hearts of palm and fiber

A half cup of hearts of palm provides 1.8 grams of fiber and is low FODMAP. It is mild, salad-friendly, and a reasonable substitute for artichoke on a low-FODMAP plan.

Counts toward plant diversityLow FODMAP at this serving

How hearts of palm compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Bean Sprouts	1 cup	1.9 g	1.8 g	7%
Onion	1 medium	1.9 g	1.7 g	7%
Cherry Tomatoes	1 cup	1.8 g	1.2 g	6%
Peeled Potato	1 medium	1.8 g	1.3 g	6%
Water Chestnuts	1/2 cup sliced	1.8 g	2.6 g	6%
Hearts of Palm	1/2 cup	1.8 g	2.5 g	6%
Bok Choy	1 cup cooked	1.7 g	1 g	6%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

14×

servings of hearts of palm to reach 25 g, the adequate intake for adult women

22×

servings of hearts of palm to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for hearts of palm

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Hearts of palm, raw	1.5 g	–	–
Hearts of palm, canned	2.4 g	–	–
Palm hearts, cooked	1.5 g	–	–

Frequently asked questions

How much fiber is in hearts of palm?

1/2 cup of hearts of palm, about 73 grams, contains 1.8 grams of dietary fiber. That is 2.5 grams of fiber per 100 grams and 6% of the 28 gram daily value.

Is hearts of palm high in fiber?

Not especially. Hearts of Palm has 1.8 g per serving, which ranks 37 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in hearts of palm soluble or insoluble?

About 28% of the fiber in hearts of palm is soluble (0.5 g) and 72% is insoluble (1.3 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of hearts of palm would reach a daily fiber goal?

It would take about 14 servings to reach 25 g (the adequate intake for adult women) and 22 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.