Fruit
tender palm fruit.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
24
PROTEIN
0.50g
CARBS
4.9g
FAT
0.12g
FIBER
2.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories24.1kcal—
Protein0.50g1%
Carbohydrates4.9g2%
Fiber2.4g9%
Sugar0.19g0%
Total fat0.12g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water91.9g—
MINERALS
Sodium1.3mg0%
Potassium158mg3%
Calcium0mg0%
Iron0mg0%
Magnesium0mg0%
Phosphorus0mg0%
Zinc0.05mg0%
Copper0mg0%
Manganese0mg0%
Selenium0µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C0.25mg0%
Vitamin D0µg0%
Vitamin E0.02mg0%
Vitamin K3.6µg3%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.46mg35%
Niacin (B3)0mg0%
Pantothenic acid (B5)0.13mg3%
Vitamin B60.07mg4%
Biotin (B7)2.5µg8%
Folate (B9)24.4µg6%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup243.7g
1 tablespoon15.2g
1 teaspoon5.1g
1 oz28.4g
1 lb453.6g
1 ml1g
1 liter1030g
1 piece35g
HEALTH BENEFITS
Why eat it.
- ✓Excellent for hydration due to its high water content and natural electrolytes like potassium.
- ✓Acts as a natural body coolant, making it ideal for consumption during hot weather to prevent heat-related ailments.
- ✓Low in calories and fat, making it a healthy snack for weight management.
- ✓Contains essential micronutrients such as Vitamin C, B-complex vitamins, iron, and calcium, supporting overall health.
COOKING TIPS
In the kitchen.
- 1Best enjoyed raw and chilled to appreciate its unique jelly-like texture and subtly sweet flavor.
- 2Chop and add to fruit salads, puddings, or ice creams for a refreshing twist.
- 3Blend the flesh with coconut water, a squeeze of lime, and a little sweetener to create a hydrating and delicious summer drink.
- 4Avoid cooking tender palm fruit, as heat can make its delicate flesh tough and rubbery.
STORAGE
Keep it fresh.
- For maximum freshness, consume immediately after opening the husk. If needed, store the scooped-out flesh in an airtight container in the refrigerator for no more than 24-48 hours.
- Do not leave the exposed fruit at room temperature for more than a few hours as it ferments quickly and loses its delicate flavor and texture.
FAQ
Frequently asked questions.
Is tender palm fruit healthy?
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.
How many calories are in tender palm fruit?
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.
Is tender palm fruit good for weight loss?
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.
Is tender palm fruit keto-friendly?
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.
Can diabetics eat tender palm fruit?
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.
What does tender palm fruit taste like?
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.
Do I need to peel tender palm fruit?
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.
Why is tender palm fruit called a 'body coolant'?
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.
How do you store tender palm fruit and how long does it last?
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.
How can I tell if tender palm fruit is fresh?
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.
