Braised bamboo shoots

Vegetable

Item Rating: 82/100

1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 1.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		2.4 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		19.0 g	6%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.2 mg	6%
Potassium		476.2 mg	10%

* 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

Fat: 21 cal (18.5%)

Protein: 19 cal (16.4%)

Carbs: 76 cal (65.1%)

About Braised bamboo shoots

Braised bamboo shoots are a delicacy well-known in East Asian cuisines, particularly Chinese, Japanese, and Korean. Bamboo shoots are the edible sprouts of bamboo plants, harvested early for their tender texture and savory flavor. Rich in fiber, they are low in calories and fat, making them a healthy choice for many diets. Bamboo shoots also contain essential nutrients such as potassium, vitamin B6, and antioxidants like phenolic compounds. When braised with a combination of sauces and spices, their mild sweetness is complemented by umami flavors, creating a dish that's both nutritious and satisfying.

Health Benefits

• Rich in dietary fiber, which supports healthy digestion and may prevent constipation.
• Contains potassium, which helps regulate blood pressure and supports heart health.
• Vitamin B6 in bamboo shoots aids in brain development and function, as well as the production of neurotransmitters.
• Phenolic compounds in bamboo shoots possess antioxidant properties, which may reduce inflammation and protect against cellular damage.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used in braising), gluten (if soy sauce with wheat is used), sesame (if sesame oil is used in preparation)

Suitable for: Vegan, vegetarian, low-calorie diets

Not suitable for: Gluten-free diets (unless soy sauce is gluten-free), low-sodium diets (depending on sauce used)

Selection and Storage

Fresh bamboo shoots should be stored in the refrigerator and cooked within a few days to prevent spoilage. Cooked braised bamboo shoots can be stored in an airtight container in the refrigerator for up to 3-4 days.

Common Questions About Braised bamboo shoots Nutrition

Are braised bamboo shoots high in protein?

Braised bamboo shoots are not particularly high in protein, as they contain around 2 grams of protein per 100 grams. They are better known for being low in calories and offering fiber and essential micronutrients rather than as a protein source.

Can I eat braised bamboo shoots on a keto diet?

Braised bamboo shoots are compatible with a keto diet as they are low in carbohydrates, containing roughly 4 grams of carbs per 100 grams. Their fiber content also helps support digestive health, making them a good vegetable option for keto meals.

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

Braised bamboo shoots are rich in dietary fiber, vitamins like B6, and minerals such as potassium, which support heart and digestive health. However, they may contain natural toxins like cyanogenic glycosides if not properly prepared, so it’s essential to cook them thoroughly to avoid health risks.

What is a recommended portion size for braised bamboo shoots?

A recommended portion size for braised bamboo shoots is 1/2 to 1 cup, roughly 100-150 grams. This amount provides a low-calorie, high-fiber addition to your meal while staying balanced within a typical diet.

How do braised bamboo shoots compare to fresh or canned bamboo shoots?

Braised bamboo shoots have a richer, more savory flavor due to their preparation, often with soy sauce, oil, and seasonings. Fresh bamboo shoots are milder and require cooking to remove bitterness, while canned shoots are convenient but may contain higher sodium levels. Braising enhances their taste, making them a flavorful addition to dishes.

Data Sources & Scientific References