Hearts of Palm — Cups to Grams

Hearts of Palm Weight by Form

Hearts of palm are sold almost exclusively canned or jarred in brine. The form within the container — whole hearts, sliced rounds, or chopped pieces — creates meaningful weight differences per cup due to packing geometry.

Sliced drained (145g/cup): Rounds sliced approximately 5-8mm thick. The circular slices leave small, consistent gaps between pieces when stacked, creating a predictable density. This is the most common commercial form and the reference measurement. Drain thoroughly in a colander for at least 3-4 minutes, then press gently with paper towels if the recipe requires dryness (crab cakes, salads).

Whole hearts drained (155g/cup): Full cylindrical heart sections, typically 4-6 inches (10-15cm) long and 1-1.5 inches (2.5-4cm) diameter. Despite being the uncut form, whole hearts pack slightly more efficiently than slices because the cylinders nest against each other without the air-trapping gaps that stack between discs. Premium product for presentation and texture in dishes where whole hearts are sliced at the table.

Chopped drained (158g/cup): Irregular pieces from whole hearts, typically 1-2cm chunks. The most dense form as small irregular pieces fill gaps efficiently. Often produced by roughly chopping whole hearts and is the preferred form for the vegan crab cake preparation, where texture matters more than appearance.

With brine — undrained (200g/cup): The brine solution (water, salt, citric acid) adds approximately 38% more weight per cup. Only relevant when a recipe specifically calls for hearts of palm with their liquid — typically never, since the high sodium brine is rarely desirable in finished dishes.

Harvesting and Origin: Brazil, Costa Rica, and Sustainability

The hearts of palm industry has a complex environmental history. Traditional harvesting required felling entire palm trees — typically jussara palm (Euterpe edulis) — which could not regenerate, leading to significant deforestation in Brazil's Atlantic Forest in the 20th century. By the 1970s, wild jussara harvesting was contributing to serious ecosystem degradation.

The shift to peach palm (Bactris gasipaes) cultivation transformed the industry. Peach palm is a clumping species that produces multiple stems from a single root system — after one stem is harvested for its heart, the plant produces additional stems that can be harvested in 18-24 months. Brazilian and Costa Rican peach palm plantations now supply the majority of global commercial production sustainably. Look for products labeled "peach palm" or "Bactris gasipaes" on premium jars — this indicates the sustainable cultivated form rather than wild-harvested palm hearts.

Costa Rica has become the world's leading exporter of canned hearts of palm, with significant production in the Caribbean coastal region. Brazilian production, centered in the states of Paraná and São Paulo, supplies the domestic market and growing export demand. Ecuador, Bolivia, and Peru also produce commercial quantities.

Flavor profile: Hearts of palm have a distinctly mild, slightly sweet, delicate flavor with an underlying earthiness that some describe as artichoke-like. The outer layers of the heart tend to be more fibrous and slightly more flavorful than the tender inner core. The mild flavor is a feature rather than a limitation — it accepts strong seasonings and sauces without being overwhelmed, making hearts of palm a versatile ingredient in global cuisines.

Vegan Crab Cakes: The Complete Recipe

Hearts of palm are the plant-based ingredient most structurally similar to crab meat. When roughly shredded, the fibrous, layered internal structure of the heart produces strands and chunks that mimic the flaky, irregular texture of cooked crab, especially when combined with Old Bay seasoning (which contributes the characteristic shellfish-adjacent flavor profile of actual Maryland crab cakes).

Vegan hearts of palm crab cakes (makes 8 cakes, serves 4):

• 2 cans (14 oz each / 28 oz total): drain and thoroughly dry on paper towels for 10 minutes
• Pulse in food processor 3-4 times until roughly flaked (stop before it becomes a paste — you want visible chunks and strands)
• Transfer to a bowl. Add: 1/2 cup (60g) panko breadcrumbs, 3 tablespoons (45g) vegan mayonnaise, 1 tablespoon (15g) Dijon mustard, 1.5 teaspoons Old Bay seasoning, 1 tablespoon (15ml) lemon juice, 2 tablespoons (30g) finely diced celery, 2 green onions (30g) finely sliced, 1/4 teaspoon smoked paprika, salt to taste
• Mix gently — do not overwork. Mixture should hold together when pressed but still look chunky
• Form into 8 patties approximately 3/4 inch (2cm) thick
• Refrigerate at least 30 minutes to firm (or up to 24 hours)
• Pan-fry: heat 2 tablespoons neutral oil in a non-stick skillet over medium-high. Cook 3-4 minutes per side until deeply golden and crispy. Do not move them during cooking — let the crust form

Serve with remoulade or lemon-dill aioli. The firmer and drier the hearts of palm, the better the crab cake holds together — thorough drying is the most important step.

Salads and Pasta: Applications and Ratios

Hearts of palm appear in cuisines globally. Brazilian salada de palmito is among the most famous preparations — a simple combination of sliced hearts with vinaigrette — while Mediterranean-style preparations pair them with olives, capers, and herbs.

Classic Brazilian hearts of palm salad (serves 4): 1 can (14 oz) hearts of palm, drained and rinsed, sliced into 1-inch (2.5cm) rounds (approximately 1.6 cups / 232g). Combine with 1 medium tomato (150g) diced, 1/2 medium onion (75g) thinly sliced, 1/4 cup (60ml) olive oil, 2 tablespoons (30ml) white wine vinegar, salt and pepper, fresh parsley. Let stand 15 minutes for flavors to meld. Serves 4 as a starter. The vinaigrette slightly tenderizes the outer layers of the hearts, improving texture in this raw application.

Hearts of palm pasta (serves 4): 300g dry linguine + 1.5 cups (218g) sliced hearts of palm + 3 cloves garlic + 3 tablespoons olive oil + 1/2 cup (120ml) white wine + 30g Parmesan + fresh parsley + lemon zest. Sauté garlic in oil 1 minute, add hearts, cook 2 minutes. Add white wine, cook 2 minutes more. Toss with hot pasta and pasta water (3-4 tablespoons) to emulsify. The hearts provide a meaty, satisfying texture in an otherwise vegetarian pasta.

Artichoke substitute: Hearts of palm can substitute for artichoke hearts at 1:1 by weight in most recipes. The flavor is milder and the texture slightly firmer, but both are used in the same applications (pizza, pasta, dips). For warm spinach-artichoke dip: substitute 1 can hearts of palm (230g drained, roughly chopped) for 1 can artichoke hearts — the result has a more neutral backdrop that lets the cheese and garlic flavors lead.