1 serving (155 grams) contains 64 calories, 2.6 grams of protein, 4.6 grams of fat, and 4.9 grams of carbohydrates.
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Nutrition Information
Calories |
63.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.6 g | 5% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 3.1 mg | 1% | |
| Sodium | 23.2 mg | 1% | |
| Total Carbohydrates | 4.9 g | 1% | |
| Dietary Fiber | 2.2 g | 7% | |
| Sugars | 2.9 g | ||
| protein | 2.6 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 12.4 mg | 0% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 120.9 mg | 2% | |
* 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 shoots
Bamboo shoots are the edible sprouts of various bamboo species, commonly used in Asian cuisines such as Chinese, Japanese, and Thai. These tender shoots are harvested before they mature, resulting in a crunchy texture and mild flavor. Bamboo shoots are low in calories (around 27 calories per 100 grams) and packed with essential nutrients, including dietary fiber, potassium, phosphorus, manganese, and small amounts of vitamins B6 and E. They also contain plant-based phytochemicals like antioxidants, which provide additional health benefits. Bamboo shoots have gained popularity as a versatile ingredient in soups, stir-fries, salads, and curries, offering both nutritional value and delicious taste.
Health Benefits
- Rich in dietary fiber (2.2g per 100g), bamboo shoots promote healthy digestion and support gut health.
- A good source of potassium (533mg per 100g), bamboo shoots help regulate blood pressure and maintain heart health.
- Contain antioxidants like phenolic acids, which help combat oxidative stress and reduce inflammation.
- Provide manganese (0.2mg per 100g), essential for bone health and energy metabolism.
- Low in calories and fat, making bamboo shoots a great option for weight management.
Dietary Considerations
Selection and Storage
Store fresh bamboo shoots in a cool, dry place or refrigerate in water for up to 2 weeks. Peel and boil shoots before consuming to eliminate bitter compounds and toxins.
Common Questions About Bamboo shoots Nutrition
Are bamboo shoots high in protein or low in calories?
Bamboo shoots are low in protein, providing about 2.6 grams per 100 grams, but they are also very low in calories, containing only about 27 calories per 100 grams. They are an excellent choice for weight-conscious individuals due to their high fiber and minimal calorie content.
Can I include bamboo shoots in a keto or vegan diet?
Yes, bamboo shoots are keto-friendly as they are low in carbohydrates, with only about 5.2 grams of carbs per 100 grams, and are also completely vegan and vegetarian. They are versatile and can fit into a variety of dietary lifestyles.
What are the health benefits or concerns of eating bamboo shoots?
Bamboo shoots are rich in fiber, potassium, and antioxidants, which can support digestive health, heart health, and overall well-being. However, raw bamboo shoots contain cyanogenic glycosides, which can be toxic if not properly cooked. Always boil or cook them thoroughly before consumption.
What is the recommended serving size for bamboo shoots?
A standard serving size of bamboo shoots is about 1 cup (approximately 120 grams), which provides around 32 calories, 4 grams of fiber, and minimal fat. This portion is ideal for most people looking to incorporate bamboo shoots into their meals.
How do bamboo shoots compare to other vegetables like asparagus or water chestnuts?
Bamboo shoots are similar to asparagus in texture but are lower in protein and calories. They are also less starchy than water chestnuts, making them a better low-carb option. Bamboo shoots have a mild, earthy flavor and absorb flavors well, making them versatile for stir-fry or soups.
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.
- USDA FoodData - Bamboo shoots DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Bamboo Shoots: Composition, Nutritional Value, and Health BenefitsNational Library of Medicine (PubMed Central)Scientific review discussing the nutritional and health benefits of bamboo shoots, including antioxidant and dietary fiber content.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Health and Human Services and U.S. Department of AgricultureOfficial dietary guidelines emphasizing the inclusion of vegetables like bamboo shoots in a healthy diet.
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.
