Heart of Palm is incredibly tasty, often underestimated, and truly shines when enjoyed fresh.

Crisp yet tender, this white vegetable is known by various names: "swamp cabbage," the "lobster of vegetables," and even the odd "burglars' thigh" (the origin of this name remains a mystery). Whatever name you call it by, heart of palm is a flexible vegetable, and it is becoming increasingly popular as a nutritious addition to daily diets around the world.

Where Does Heart of Palm Grow?

Heart of Palm has been a vital food source for thousands of years in Central and South America, where it was originally consumed by indigenous people long before European colonists were introduced to it. Today, Brazil and Costa Rica are leading commercial producers and exporters of this vegetable.

You can also find heart of palm in parts of Florida, where the Sabal or cabbage palm is the state's official tree. Initially, it was mostly local foragers seeking inexpensive food who enjoyed heart of palm, calling it "swamp cabbage." As its popularity grew, wealthier individuals took notice, and it became known as "millionaire's salad."

Palm trees also flourish in Hawaii's tropical climate, where a few growers dominate the U.S. market. One such grower, the Wailea Agricultural Group, is the largest producer of fresh Hawaiian heart of palm in the U.S. Seventy percent of their exports remain in Hawaii, while the rest is sent to the mainland U.S.

They harvest nearly 50 tons (45 metric tons) every year, according to Michael Crowell, the president and CEO of the Wailea Agricultural Group, in an email.

How Is Heart of Palm Harvested?

In simple terms, heart of palm comes from palm trees. The heart is extracted by cutting off the palm crown at the tree's top, which contains tender shoots that resemble white cylinders.

Crowell explains that there are several edible parts of their Hawaiian heart of palm, each offering a distinct taste and texture. The first is the base, or lower portion of the heart, which is completely edible and can be used without any processing.

The next part is the stem, which is surrounded by an outer layer of leaves. This layer stays on the heart after harvest to preserve the freshness of the palm hearts during transport, but it must be removed by slicing it lengthwise before consumption. Beneath this layer, you'll find the prized palm heart. Additionally, the young, tender leaves at the top of the plant are also edible.

Many wild palms, such as the jucara palm, are single-stem trees, meaning the tree must be destroyed to harvest the hearts. Both Brazil and Florida went through a phase of overharvesting, though Florida now protects the cabbage palm under law, while still allowing limited harvesting. Nowadays, many commercial palm trees are multi-stemmed, enabling growers to harvest them sustainably without killing the tree.

At Wailea, palm hearts are harvested throughout the year based on demand. "We grow in deep, rich volcanic soil that drains well," says Crowell. On average, it takes about two years for a palm plant to grow from seed to harvest. All their produce is hand-harvested, coming from the spineless peach palm (bactris gasipaes).

"We don't kill the tree. We harvest [each palm for] 6-9 months." After that period, the "new plants are ready to harvest again," says Crowell. "We have 20-year-old fields that continue to produce sustainably."

Heart of Palm vs. Artichoke Hearts

Roxana Ehsani, a registered dietitian, nutritionist, and spokesperson for the Academy of Nutrition and Dietetics, describes the taste of palm hearts as having a "slight crunch when bitten into, with a flavor similar to artichoke hearts."

As a result, heart of palm can often be used as a substitute for artichokes in many of your favorite recipes. However, despite their similar taste and name, these two vegetables are botanically unrelated.

Artichokes belong to the perennial aster family, with their edible flower buds enjoyed worldwide. In appearance, palm heart stalks bear more resemblance to white asparagus than to artichokes.

Where Can You Buy Heart of Palm?

Most major supermarket chains or health food stores offer heart of palm in canned or jarred form, but if you can't find it locally, you can also purchase it from an online specialty food retailer.

Fresh heart of palm is harder to come by unless you live in an area where it's grown naturally. The best option is to contact a grower who ships palm hearts, such as the Wailea Agricultural Group, which requires a minimum order of ten pounds at $9 per pound. Some specialty food retailers, like Mikuni or Baldor, also offer smaller amounts of fresh palm hearts.

For fresh heart of palm, Crowell suggests storing it in the refrigerator for up to two weeks at temperatures between 37 and 45 degrees F (3 and 7 degrees C) to prevent spoilage.

How to Cook It

Heart of palm is a versatile ingredient that can be used in a wide variety of dishes, from main courses to desserts. "It's most often added to salads, used in dips, or incorporated into stir-fries," says Ehsani. "The healthiest ways to prepare it are to eat it raw, bake it, grill it, or lightly sauté it."

In Brazil, where heart of palm is a culinary staple, you'll often find it served in a heart of palm salad (salada de palmito), typically paired with tomatoes, lettuce, and a zesty lime dressing.

Feel free to get creative with your own salad variations using heart of palm, depending on what ingredients you have in your fridge. "I've enjoyed it atop a warm kale salad, topped with parmesan cheese," says Ehsani.

Substitute heart of palm for seafood in a plant-based ceviche or calamari. You can also shred it for a taco filling or use it as the base for a 'crabless' cake. Crowell recommends grilling the stems over an open flame or incorporating them into a stir-fry for a delicious dish.

Looking for a refreshing alternative to your usual artichoke dip or want a lighter, Mediterranean-inspired pizza topping? Heart of palm is the perfect solution.

While you can certainly enjoy heart of palm raw, Baldor suggests boiling it in salted water first for extra flavor, and then recommends baking it with bread crumbs and Manchego cheese for a tasty twist.

Health and Nutritional Benefits of Heart of Palm

The sodium content can vary depending on whether you buy canned or fresh heart of palm, but both options offer plenty of health benefits. According to Ehsani, heart of palm is a low-calorie, low-carb addition to your meals, with just 35 calories per -ounce (99-gram) serving. It’s also an excellent source of dietary fiber and protein.

"Like many fruits and vegetables, heart of palm is very low in calories," explains Ehsani. "It’s packed with water, fiber, and protein, all of which help keep you feeling full for longer."

If you're aiming to maintain a healthy weight while incorporating nutrient-packed foods into your diet, heart of palm is an excellent choice. Additionally, if you're looking to fortify your immune system and strengthen your bones, a single serving provides the following essential minerals:

Heart of palm also gives a notable dose of potassium, an important electrolyte that supports heart health and prevents muscle cramps. Furthermore, heart of palm is rich in antioxidants, which play a crucial role in long-term health. "Antioxidants can lower the risk of certain diseases and health conditions while reducing inflammation in the body," explains Ehsani.