How Much Oxalate Is in Hearts of Palm?
mg oxalate
per serving
Serving: 1/2 cup (80 g)
Verdict: 🟡 Caution
Per 100g: 37 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Hearts of Palm is rated Caution (🟡). At 30 mg oxalate per serving, it's in the moderate zone (25-99 mg). It's manageable with portion awareness — try smaller servings, less frequent consumption, and pairing with calcium-rich foods. Track total daily oxalate to stay under ~100 mg.
Among vegetables, Hearts of Palm sits close to the category average of 27 mg. For context, 219 out of 271 vegetables (80%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average vegetables in our database has 27 mg oxalate per serving — which means Hearts of Palm is 11% above the category norm. Within its specific category, Hearts of Palm ranks near the middle of the pack. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all vegetables rated Caution to compare within the same verdict level.
Why does oxalate per 100g matter?
Per-100g values put every food on the same scale, which is handy when serving sizes differ a lot between foods — or when your portion doesn't match the standard serving. It lets you compare apples to apples on oxalate density. Hearts of Palm comes in at 30 mg oxalate per 1/2 cup (Caution) in the measured database.
How accurate is the oxalate measurement?
The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. Applied to Hearts of Palm: 30 mg oxalate per 1/2 cup — Caution per Harvard (2024).
How does this compare to other foods?
Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods. Hearts of Palm comes in at 30 mg oxalate per 1/2 cup (Caution) in the measured database.