1 serving (100 grams) contains 27 calories, 2.6 grams of protein, 0.3 grams of fat, and 5.2 grams of carbohydrates.
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Nutrition Information
Calories |
67.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 13 g | 4% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 7.5 g | ||
| protein | 6.5 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32.5 mg | 2% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 1332.5 mg | 28% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bamboo
Bamboo shoots, the young sprouts of bamboo plants, are a common culinary ingredient in many Asian cuisines, particularly Chinese, Japanese, Thai, and Korean dishes. These shoots are crisp and light when cooked and are consumed both fresh and canned. Nutritionally, bamboo shoots are low in calories (27 calories per 100g) and fat (0.3g) but rich in dietary fiber (2.2g), making them an excellent addition to a well-balanced diet. They provide essential minerals such as iron (0.5mg) and calcium (13mg) and are a minor source of Vitamin C (4mg per 100g). Their low carbohydrate and high fiber profile make them a particularly beneficial food for digestive health and low-calorie meal plans.
Health Benefits
- Supports digestive health due to high dietary fiber (2.2g per 100g), which promotes healthy bowel movements.
- Low calorie and low-fat content (27 calories and 0.3g fat per 100g) makes bamboo an excellent choice for weight management.
- Contains calcium (13mg per 100g), contributing to bone strength and overall skeletal health.
- Iron content (0.5mg per 100g) helps in preventing iron deficiency anemia by supporting red blood cell production.
- Vitamin C (4mg per 100g) supports immune function and acts as an antioxidant to combat free radicals.
Dietary Considerations
Selection and Storage
Fresh bamboo shoots should be refrigerated and consumed within 1-2 weeks. Peel the outer husk and boil the shoots before eating to remove bitterness and toxins like cyanogenic glycosides. Cooked bamboo shoots can be stored in an airtight container in the refrigerator for up to 3 days.
Common Questions About Bamboo Nutrition
Is bamboo high in protein?
Bamboo shoots are relatively low in protein, containing 2.6 grams of protein per 100 grams. While they are not a significant source of protein, they can still contribute to your overall protein intake when combined with other protein-rich foods.
Can I eat bamboo on a keto diet?
Yes, bamboo shoots can be eaten on a keto diet. They are low in carbohydrates, with just 5.2 grams of carbs per 100 grams, and 2.2 grams of that is fiber. Their low net carb content makes them a keto-friendly option when included in moderation.
What are the health benefits of eating bamboo?
Bamboo shoots are rich in dietary fiber (2.2 grams per 100 grams), which supports digestive health. They are also low in calories (27 calories per 100 grams) and contain small amounts of essential nutrients like potassium, which helps maintain healthy blood pressure. Additionally, they have antioxidant and anti-inflammatory properties due to their phenolic compounds.
What is a healthy serving size of bamboo?
A typical serving size of bamboo shoots is around 100 grams, which provides 27 calories, 2.6 grams of protein, 5.2 grams of carbs, and 2.2 grams of fiber. This serving size is suitable as a side dish or ingredient in soups, stir-fries, or salads.
How does bamboo compare to other vegetables like asparagus?
Both bamboo shoots and asparagus are low-calorie, nutrient-dense vegetables. Bamboo is slightly lower in protein (2.6 grams per 100 grams) compared to asparagus (2.9 grams per 100 grams) and has less potassium. However, bamboo is higher in fiber (2.2 grams vs. 2 grams) and offers a unique crunchy texture, making it a great low-calorie alternative in various dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
