Bamboo Shoots
Young bamboo stems, a crunchy low-calorie staple in East and Southeast Asian dishes.
Nutrition per 100 g
Standardised to 100 g of bamboo shoots, cooked for fair comparison. Typical serving: 100 g cooked — 12 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 12 kcal | 12 kcal | 100 kcal |
| Protein | 1.5 g | 1.5 g | 12.5 g |
| Carbohydrate | 1.9 g | 1.9 g | 15.8 g |
| Fat | 0.2 g | 0.2 g | 1.7 g |
| Fibre | 1 g | 1 g | 8.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of bamboo shoots, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.02 mg | 0.02 mg | 2% |
| Riboflavin | 0.05 mg | 0.05 mg | 4% |
| Niacin | 0.3 mg | 0.3 mg | 2% |
| Vitamin B6 | 0.098 mg | 0.098 mg | 6% |
| Folate | 2 µg | 2 µg | <1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.066 mg | 0.066 mg | 1% |
| Minerals | |||
| Calcium | 12 mg | 12 mg | <1% |
| Iron | 0.24 mg | 0.24 mg | 1% |
| Magnesium | 3 mg | 3 mg | <1% |
| Phosphorus | 20 mg | 20 mg | 2% |
| Potassium | 533 mg | 533 mg | 11% |
| Sodium | 4 mg | 4 mg | <1% |
| Zinc | 0.47 mg | 0.47 mg | 4% |
| Selenium | 0.4 µg | 0.4 µg | <1% |
| Copper | 0.082 mg | 0.082 mg | 9% |
| Manganese | 0.11 mg | 0.11 mg | 5% |
Source: USDA FoodData Central — Bamboo shoots, cooked, boiled, drained, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat bamboo shoots?
- Very low calorie with a satisfying texture.
- Adds bulk to stir-fries and curries.
How to include it
- Slice into curries and stir-fries.
- Simmer in broth-based noodle soups.
Things to consider
- Fresh shoots must be boiled before eating to remove natural toxins.
- Tinned versions can be salty; rinse well.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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