Bamboo shoot

Vegetable

Item Rating: 85/100

1 serving (100 grams) contains 27 calories, 2.6 grams of protein, 0.2 grams of fat, and 5.2 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		64.3
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.5 mg	0%
Total Carbohydrates		12.4 g	4%
	Dietary Fiber	2.9 g	10%
	Sugars	7.1 g
protein		6.2 g	12%
Vitamin D		0 mcg	0%
Calcium		28.6 mg	2%
Iron		1.2 mg	6%
Potassium		1269.0 mg	27%

* 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

🥓 Keto friendly

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (5.7%)

Protein: 24 cal (31.4%)

Carbs: 49 cal (62.9%)

About Bamboo shoot

Bamboo shoots are the edible sprouts of bamboo plants, commonly used in Asian cuisines like Chinese, Japanese, Thai, and Indian dishes. Known for their crunchy texture and mild flavor, bamboo shoots are harvested young and often used fresh, canned, or fermented. They are low in calories, high in dietary fiber, and a good source of essential nutrients like potassium, manganese, and B-vitamins, particularly folate. Bamboo shoots also contain phenolic compounds, which act as antioxidants. Fresh bamboo shoots require proper preparation before consumption to remove their natural bitter compounds, including toxic cyanogenic glycosides.

Health Benefits

• Promotes digestive health due to high dietary fiber content, aiding in regular bowel movements and gut health.
• Supports heart health as bamboo shoots are low in cholesterol and contain potassium, which helps regulate blood pressure.
• Acts as an antioxidant source due to phenolic compounds, reducing oxidative stress and protecting cells from damage.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, low-calorie diets, gluten-free diets

Not suitable for: Individuals with impaired kidney function due to potential cyanogenic glycosides if not properly prepared

Selection and Storage

Fresh bamboo shoots should be stored in the refrigerator and consumed within a week. They require peeling and boiling to remove bitterness and toxins before cooking.

Common Questions About Bamboo shoot Nutrition

Are bamboo shoots high in protein and low in calories?

Bamboo shoots are not particularly high in protein, containing around 2.2 grams of protein per 100 grams, but they are very low in calories, providing only about 27 calories per 100 grams. They are also a good source of dietary fiber, potassium, and manganese.

Can I eat bamboo shoots on a keto or low-carb diet?

Yes, bamboo shoots are suitable for keto and low-carb diets. They contain approximately 3 grams of carbohydrates per 100 grams, with about 2 grams being dietary fiber, making their net carb count very low and ideal for such diets.

What are the health benefits or concerns of eating bamboo shoots?

Bamboo shoots are rich in antioxidants, vitamins, and minerals, which may support digestion, improve heart health, and boost the immune system. However, raw bamboo shoots can contain cyanogenic glycosides, which are toxic. Proper cooking is necessary to neutralize these compounds.

How much bamboo shoot should I eat in one serving?

A typical serving of bamboo shoot is about 100 grams, which is low in calories and provides about 2 grams of protein and 2.2 grams of fiber. This portion size is ideal as part of a balanced meal.

How do bamboo shoots compare to other vegetables in taste and preparation?

Bamboo shoots have a mild, slightly sweet taste and a crunchy texture when cooked, making them comparable to artichoke hearts or water chestnuts. They should always be boiled or cooked thoroughly to remove natural toxins before adding to dishes such as stir-fries, soups, or salads.

Data Sources & Scientific References