Energy
upper quarter134 kcalthis record per 100 g
- Corpus median
- 45 kcal
- Middle 50%
- 31–62 kcal
Based on 122 records reporting energy.
Vegetablesmoderate variability
Palm hearts, cooked calories: 98 per 73 g
This exact USDA record reports 98 calories for 73 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 73 g
- Calories
- 98 kcal
- Protein
- 1.9 g
- Carbohydrate
- 18.1 g
- Total fat
- 2 g
- Fiber
- 1.1 g
- Sodium
- 99 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 73 g
98calories
Palm hearts, cooked
- Protein
- 1.9 g
- Carbs
- 18.1 g
- Fat
- 2 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 98 calories for USDA reference amount at 73 grams. On a fixed-weight basis, the same record contains 134 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 1.9 g protein, 1.1 g fiber, and 99 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is hearts of palm, raw, representing 96.8% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 54–194 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709954: “Palm hearts, cooked.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709954, each row multiplies the published per-100-gram values by its stated weight. “1 heart” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 heartUSDA-listed household measure | 40 g | 54 kcal | 1 g | 0.6 g | 54 mg |
| USDA reference amountExact record reference weight | 73 g | 98 kcal | 1.9 g | 1.1 g | 99 mg |
| 1 cupUSDA-listed household measure | 145 g | 194 kcal | 3.8 g | 2.2 g | 196 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other vegetables and combinations
The comparison set contains 122 exact records in the Other vegetables and combinations USDA category. Here, “upper quarter” describes FDC 2709954’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half2.6 gthis record per 100 g
- Corpus median
- 1.9 g
- Middle 50%
- 1.2–2.8 g
Based on 122 records reporting protein.
Dietary fiber
lower quarter1.5 gthis record per 100 g
- Corpus median
- 2.3 g
- Middle 50%
- 1.7–3.1 g
Based on 122 records reporting dietary fiber.
Sodium
middle half135 mgthis record per 100 g
- Corpus median
- 135 mg
- Middle 50%
- 102–165 mg
Based on 122 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709954’s 73 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Potassium; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Potassium1,278 mg
≈ 27% DV. This crosses the FDA’s 20% ‘high’ guide.
Iron1 mg
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium99 mg
≈ 4% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.5 g
≈ 3% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Palm hearts, cooked,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709875 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 heart to 1 cup
USDA assigns those measures 40 g and 145 g. At this record’s fixed composition, scaled energy moves from 54 kcal to 194 kcal.
- 02
Record choice: compare with FDC 2709875
At an equal 100 g, this record has 15.2 g more carbohydrate than “Beets, fresh, cooked, fat added.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Hearts of palm, raw
The source formulation has 3 input rows; Hearts of palm, raw supplies 96.8% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “cooked” fits. Inspect FDC 2709875 when “fresh; cooked; fat added” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Palm hearts, cooked
- Exact source wording
- “Palm hearts, cooked”
- Source identity
- USDA FDC 2709954 · FNDDS 75221160
- Named qualifiers
- cooked
- Source inputs unique in this pair
- Hearts of palm, raw
Inspect this alternative when its fields fit better
Beets, fresh, cooked, fat added
- Exact source wording
- “Beets, fresh, cooked, fat added”
- Source identity
- USDA FDC 2709875 · FNDDS 75208021
- Named qualifiers
- fresh · cooked · fat added
- Source inputs unique in this pair
- Beets, raw
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “cooked”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordPalm hearts, cooked | 73 g98 kcal | 134 kcal | 2.6 g | 2.7 g | 1.5 g | 135 mg |
| Bean sprouts, cooked | 58 g67 kcal | 116 kcal | 9.8 g | 6.9 g | 3.3 g | 126 mg |
| Burdock, cooked | 65 g65 kcal | 100 kcal | 1.6 g | 2.9 g | 3.4 g | 135 mg |
| Classic mixed vegetables, cooked, from restaurant | 93 g93 kcal | 100 kcal | 2.8 g | 4.7 g | 3.4 g | 227 mg |
| Parsnips, cooked | 80 g74 kcal | 92 kcal | 1.3 g | 2.8 g | 3.5 g | 131 mg |
How to compare FDC 2709954: its source amount is 73 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709954, the 2 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
194 kcal
145 g
1 heart
54 kcal
40 g
At a glance
Nutrient signals in the source amount
For FDC 2709954, Potassium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Potassium
1,277.5 mg≈ 27% Daily ValueIron
1.2 mg≈ 7% Daily ValueCarbohydrate
18.1 g≈ 7% Daily ValueThe percentages above apply to FDC 2709954’s 73 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 73 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 98 kcal 134 kcal | Not established Not established |
| Protein | 1.9 g 2.6 g | Not shown Not shown |
| Carbohydrate | 18.1 g 24.8 g | 7% 9% |
| Total fat | 2 g 2.7 g | 3% 4% |
| Dietary fiber | 1.1 g 1.5 g | 4% 5% |
| Sugars | 12.1 g 16.6 g | Not established Not established |
| Sodium | 98.6 mg 135 mg | 4% 6% |
| Saturated fat | 0.5 g 0.7 g | 3% 4% |
| Monounsaturated Fat | 0.7 g 0.9 g | Not established Not established |
| Polyunsaturated Fat | 0.6 g 0.8 g | Not established Not established |
| Cholesterol | 1.5 mg 2 mg | 0% 1% |
| Potassium | 1,277.5 mg 1,750 mg | 27% 37% |
| Calcium | 13.1 mg 18 mg | 1% 1% |
| Iron | 1.2 mg 1.6 mg | 7% 9% |
| Magnesium | 7.3 mg 10 mg | 2% 2% |
| Vitamin C | 4.8 mg 6.6 mg | 5% 7% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 10.2 µg 14 µg | 1% 2% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 49.3 g 67.6 g | Not established Not established |
For FDC 2709954, approximate percentages divide the displayed 73 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709954 to 3 source inputs totaling 103.3 g in its standardized formulation. Publishing that exact provenance makes “Palm hearts, cooked” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Hearts of palm, raw, Oil or table fat, NFS, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
103.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Hearts of palm, rawUSDA ingredient 43392 | 100 GM | 100 g | 96.8% |
| 2 | Oil or table fat, NFSUSDA ingredient 81200100 · encyclopedia page available | 3 GM | 3 g | 2.9% |
| 3 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2709954, the close-record rule searches the USDA “Other vegetables and combinations” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Palm hearts, cooked
- USDA category
- Other vegetables and combinations
- FDC ID
- 2709954
- FNDDS code
- 75221160
Closest inspectable record
Beets, fresh, cooked, fat added
- USDA category
- Other vegetables and combinations
- FDC ID
- 2709875
- FNDDS code
- 75208021
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 134 kcal | 67 kcal | +67 kcal |
| Protein | 2.6 g | 1.6 g | +1 g |
| Carbohydrate | 24.8 g | 9.7 g | +15.2 g |
| Total fat | 2.7 g | 2.8 g | −0.1 g |
| Dietary fiber | 1.5 g | 2.8 g | −1.3 g |
| Sodium | 135 mg | 205 mg | −70 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 67 more calories, 15.2 g more carbohydrate, and 1.3 g less dietary fiber than “Beets, fresh, cooked, fat added.”
Only this record lists Hearts of palm, raw. Only the comparison record lists Beets, raw. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
4 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Oil or table fat, NFS; Salt, table.
Listed only in this record: Hearts of palm, raw.
Listed only in the comparison: Beets, raw.
Portion evidence
The listed portion sets differ
This record’s reference amount is 73 g; a familiar listed measure is 1 cup (145 g).
The comparison record’s reference amount is 88 g; a familiar listed measure is 1 cup (175 g).
Use the 100-gram row to compare FDC 2709954 with FDC 2709875 at equal mass; use their 73 g and 88 g source amounts only for portion matching.
Evidence boundary: FDC 2709954 versus FDC 2709875 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full other vegetables and combinations source category → Read the calculation and selection methodology →
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Palm hearts, cooked,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709954 comes from FoodData Central Survey Foods (FNDDS). Its 134 kcal per 100 g becomes 98 kcal at 73 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709954
FNDDS food code: 75221160
The scaling for FDC 2709954 can be exact while the match to “Palm hearts, cooked” is wrong. That is why this profile keeps its 73 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.