Know what’s on your plate
Bamboo shoots
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 27 kcal —
- Protein 2.6 g 5%
- Carbohydrate 3 g 1%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 2.2 g 8%
- Sugars 3 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 4 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 1 mg 7%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.15 mg 13%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 7 µg 2%
- Vitamin B12 0 µg 0%
- Choline 0 mg 0%
Minerals
- Calcium 13 mg 1%
- Iron 0.5 mg 3%
- Magnesium 3 mg 1%
- Phosphorus 59 mg 5%
- Potassium 533 mg 11%
- Zinc 1.1 mg 10%
- Copper 0.19 mg 21%
- Manganese 0.26 mg 11%
- Selenium 0.8 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 27 | 2.6 g | 3 g | 0.3 g |
| 1 × cup (1/2" slices) | 151 g | 41 | 3.9 g | 4.5 g | 0.5 g |
| 1 × cup (1/2" pieces) | 76 g | 21 | 2 g | 2.3 g | 0.2 g |
| 2 × cup (1/2" slices) | 302 g | 82 | 7.9 g | 9.1 g | 0.9 g |
| ½ × cup (1/2" slices) | 75.5 g | 20 | 2 g | 2.3 g | 0.2 g |
| 3 × cup (1/2" slices) | 453 g | 122 | 12 g | 14 g | 1.4 g |
| 4 × cup (1/2" slices) | 604 g | 163 | 16 g | 18 g | 1.8 g |
Similar foods
- Bambooraw34 kcal / 100 g
- Taro shootsraw11 kcal / 100 g
- Bean sproutssoybeans, mature seeds, sprouted, raw122 kcal / 100 g
- Mung bean sproutsmature seeds, raw30 kcal / 100 g
- Kidney bean sproutsraw29 kcal / 100 g
- Soybean sproutsraw98 kcal / 100 g
- Pokeberry shootsraw, poke23 kcal / 100 g
- Sprouted lentilsraw123 kcal / 100 g
- Sprouted radish seedsraw43 kcal / 100 g
- Brussels sproutsraw43 kcal / 100 g
Questions about Bamboo shoots
How do you prepare fresh bamboo shoots?
Peel away the tough outer leaves and trim the base, then slice the tender inside. Boil the slices in plenty of water for at least 20 minutes and discard the water before using them; this removes their natural bitterness and harmful compounds.
Do you need to cook tinned bamboo shoots?
They are usually already cooked, so drain and rinse them, then add them near the end of a stir-fry, soup or curry to heat through without losing their crunch. Fresh shoots must be boiled before eating.
How should you store bamboo shoots after opening a tin?
Transfer the shoots and their liquid to a covered container and refrigerate promptly. Use them within a few days; if they were packed without liquid, cover them with fresh water and change it daily.
What dishes go well with bamboo shoots?
Their mild flavour and crisp texture work especially well in vegetable or chicken stir-fries, noodle soups and Thai curries. Add them towards the end of cooking so they stay firm.
Can you eat bamboo shoots raw?
No. Raw fresh shoots can contain cyanogenic compounds, so peel and boil them thoroughly, then discard the cooking water. Tinned shoots have already been cooked, but should still be drained and rinsed.
How can you tell whether fresh bamboo shoots are good to buy?
Choose shoots that feel firm and heavy for their size, with tightly closed outer leaves and no sour smell. Avoid ones that are soft, dried out or mouldy.
Can bean sprouts replace bamboo shoots in a stir-fry?
Yes, bean sprouts give a similar fresh crunch, but they are thinner and cook much faster. Add them right at the end; bamboo shoots are firmer and hold their shape in longer-cooked soups and curries.
Source: USDA FoodData Central 169210 · per 100 g · carbohydrate per EU label, fibre excluded
