Know what’s on your plate
Bamboo shoots
Calories & nutrition facts
canned, drained solids
Nutrition facts
Per 100 g% DV- Calories 19 kcal —
- Protein 1.7 g 3%
- Carbohydrate 1.8 g 1%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 1.4 g 5%
- Sugars 1.9 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.1 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.63 mg 4%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.14 mg 1%
- Pantothenic acid (B5) 0.09 mg 2%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 3 µg 1%
- Vitamin B12 0 µg 0%
- Choline 0 mg 0%
Minerals
- Calcium 8 mg 1%
- Iron 0.32 mg 2%
- Magnesium 4 mg 1%
- Phosphorus 25 mg 2%
- Potassium 80 mg 2%
- Zinc 0.65 mg 6%
- Copper 0.11 mg 13%
- Manganese 0.16 mg 7%
- Selenium 0.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 19 | 1.7 g | 1.8 g | 0.4 g |
| 1 × cup (1/8" slices) | 131 g | 25 | 2.3 g | 2.4 g | 0.5 g |
| 1 × can (303 x 406) | 262 g | 50 | 4.5 g | 4.8 g | 1 g |
| 2 × cup (1/8" slices) | 262 g | 50 | 4.5 g | 4.8 g | 1 g |
| ½ × cup (1/8" slices) | 65.5 g | 12 | 1.1 g | 1.2 g | 0.3 g |
| 3 × cup (1/8" slices) | 393 g | 75 | 6.8 g | 7.2 g | 1.6 g |
| 4 × cup (1/8" slices) | 524 g | 100 | 9 g | 9.5 g | 2.1 g |
Similar foods
- Canned soybean sproutssprouts, canned13 kcal / 100 g
- Bambooraw34 kcal / 100 g
- Mung bean sproutsmature seeds, canned, drained11 kcal / 100 g
- Canned soya bean sproutsdrained36 kcal / 100 g
- Soybean sproutscanned, without brine16 kcal / 100 g
- Taro shootscooked14 kcal / 100 g
- Mixed vegetablescanned, drained solids49 kcal / 100 g
- Mushroomscanned, drained17 kcal / 100 g
- Green peascanned, drained solids68 kcal / 100 g
- Green snap beanscanned, regular pack, drained solids21 kcal / 100 g
Questions about Bamboo shoots
Can you eat bamboo shoots raw?
No. Raw bamboo shoots can contain cyanogenic compounds, so peel and slice fresh shoots, then boil them thoroughly and discard the water before using them. Tinned bamboo shoots have already been processed and are ready to cook.
How do you prepare fresh bamboo shoots?
Remove the tough outer leaves and cut away the base, then slice the tender inner shoot. Boil the slices for about 20–30 minutes, drain and discard the water; they’re then ready for a stir-fry, soup or curry.
How do you cook bamboo shoots in a stir-fry?
Drain and rinse tinned shoots, then pat them dry so they fry rather than steam. Add them near the end of cooking and stir-fry for 2–3 minutes with garlic, ginger and soy sauce; fresh shoots should be boiled first.
What dishes can you make with bamboo shoots?
They’re a classic addition to Chinese-style stir-fries, hot and sour soup and Thai red or green curry. Their mild flavour and crisp bite also work well with mushrooms, tofu, pork or prawns.
How should you store bamboo shoots after opening a tin?
Transfer the shoots and their liquid to a covered, non-metallic container and refrigerate. Use them within 3–4 days, and don’t leave them sitting in an opened tin.
What can you use instead of bamboo shoots?
Water chestnuts are a good swap when you want a similar crisp bite, though they’re sweeter. For soups and stir-fries, sliced celery or canned asparagus can also work, but both have a different flavour and texture.
Are bamboo shoots the same as bamboo sprouts?
The edible bamboo shoot is the young, tender stem of a bamboo plant, cut before it grows into a mature, woody cane. It isn’t a bean sprout, despite the similar wording sometimes used for young shoots.
Source: USDA FoodData Central 169212 · per 100 g · carbohydrate per EU label, fibre excluded
