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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, tender palm fruit is highly nutritious and excellent for hydration. It is rich in essential minerals like potassium, vitamins such as Vitamin C and B-complex, and is naturally low in calories and fat.
Tender palm fruit is very low in calories, containing approximately 24.14 calories per 100g. This makes it an ideal light snack for those monitoring their caloric intake.
Yes, it is an excellent food for weight management because it is low in fat (0.12g per 100g) and calories. Its high water content also helps promote a feeling of fullness, reducing the likelihood of overeating.
With only 4.92g of carbohydrates per 100g, tender palm fruit can be included in a ketogenic diet in moderation. It is much lower in sugar than many other tropical fruits like mangoes or bananas.
Yes, diabetics can generally enjoy tender palm fruit in moderation. It has a low glycemic index and low carbohydrate content, which helps prevent significant spikes in blood sugar levels.
Tender palm fruit has a mild, subtle sweetness and a refreshing flavor similar to a lychee or coconut water. Its texture is unique—jelly-like, translucent, and succulent with a watery center.
Yes, you should peel the thin, yellowish-brown outer skin before eating. The edible part is the translucent, jelly-like flesh inside; the skin itself can be bitter and fibrous.
tender palm fruit is a versatile ingredient found in cuisines around the world. With 24.14 calories per 100g and 0.5 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →It is known as a natural coolant because of its high water and electrolyte content, specifically potassium. It helps regulate body temperature and prevents dehydration during hot summer months.
Tender palm fruit is highly perishable and best consumed immediately. If needed, you can store unpeeled fruit in the refrigerator for 1-2 days, but the texture will eventually become tough and lose its jelly-like consistency.
Fresh tender palm fruit should be translucent and soft to the touch. If the fruit appears opaque white, feels hard, or has a fermented, sour smell, it is likely overripe or spoiled.