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Other

bamboo shoot.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

bamboo

Recipes with bamboo shoot + Add to pantry

SERVING

CALORIES

PROTEIN

2.6g

CARBS

5.2g

FAT

0.30g

FIBER

2.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories33.9kcal—

Protein2.6g5%

Carbohydrates5.2g2%

Fiber2.2g8%

Sugar3.0g6%

Total fat0.30g0%

Saturated fat0.07g0%

Trans fat0g—

Cholesterol0mg0%

Water91g—

MINERALS

Sodium4.0mg0%

Potassium533mg11%

Calcium13mg1%

Iron0.50mg3%

Magnesium3.0mg1%

Phosphorus59mg5%

Zinc1.1mg10%

Copper0.19mg21%

Manganese0.26mg11%

Selenium0.80µg1%

VITAMINS

Vitamin A1.0µg0%

Vitamin C4.0mg4%

Vitamin D0µg0%

Vitamin E1.0mg7%

Vitamin K0µg0%

Thiamin (B1)0.15mg13%

Riboflavin (B2)0.07mg5%

Niacin (B3)0.60mg4%

Pantothenic acid (B5)0.16mg3%

Vitamin B60.24mg14%

Folate (B9)7.0µg2%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup151g

1 tablespoon9.4g

1 teaspoon3.1g

1 ml0.6g

1 liter629.2g

1 piece76g

HEALTH BENEFITS

Why eat it.

✓Low in calories and high in dietary fiber, aiding in weight management and digestive health.
✓Rich source of potassium, which helps in maintaining healthy blood pressure levels.
✓Contains antioxidants and phenolic compounds that may help reduce inflammation and protect against chronic diseases.
✓Provides essential minerals like manganese, which is important for bone health and metabolism.

COOKING TIPS

In the kitchen.

1Crucially, fresh bamboo shoots must be cooked thoroughly (e.g., boiled for at least 20 minutes) before eating to eliminate natural toxins.
2Rinse canned bamboo shoots well before use to remove any metallic taste from the canning liquid.
3Their crisp texture and mild flavor make them excellent for absorbing flavors in stir-fries, curries, and soups like ramen or tom yum.
4Slice them thinly against the grain to ensure a tender, not fibrous, texture in your final dish.

STORAGE

Keep it fresh.

Store fresh, unpeeled bamboo shoots in the refrigerator for up to two weeks, but use them as soon as possible for the best flavor and texture.
Once opened, store canned bamboo shoots in a container of water in the refrigerator and use within 3-4 days, changing the water daily.

FAQ

Frequently asked questions.

Are bamboo shoots healthy?

Yes, bamboo shoots are highly nutritious, providing a good source of dietary fiber while remaining very low in calories and fat. They contain essential minerals like potassium for heart health and manganese for metabolism, as well as antioxidants that help reduce inflammation.

Are bamboo shoots good for weight loss?

Bamboo shoots are excellent for weight management because they contain only 27 calories per 100g. Their high fiber content promotes satiety, helping you feel full for longer periods and reducing the likelihood of overeating.

Can you eat bamboo shoots raw?

No, fresh bamboo shoots should never be eaten raw because they contain cyanogenic glycosides, which are natural toxins. These toxins are eliminated by boiling the shoots in water for 20 to 30 minutes, making them safe and tender for consumption.

Are bamboo shoots keto-friendly?

Yes, bamboo shoots are keto-friendly. With approximately 5.2g of total carbohydrates and a significant amount of fiber per 100g, the net carb count is low enough to be easily incorporated into a low-carb or ketogenic diet.

What do bamboo shoots taste like?

Bamboo shoots have a very mild, slightly earthy, and nutty flavor. They are most prized for their unique texture, which remains crisp and crunchy even after being boiled or stir-fried.

How do you prepare fresh bamboo shoots?

To prepare fresh shoots, peel off the tough outer layers until you reach the tender cream-colored core. Slice the core and boil it in water for at least 20 minutes to remove bitterness and toxins before adding them to stir-fries, soups, or curries.

Are bamboo shoots vegan and gluten-free?

Yes, bamboo shoots are a natural plant-based vegetable and are inherently vegan and gluten-free. They are a safe and healthy addition to diets for individuals with celiac disease or those following a strict vegan lifestyle.

How should you store bamboo shoots?

Fresh, unpeeled shoots should be stored in the refrigerator and used within a few days. Once they have been peeled and boiled, they can be kept in a container of water in the fridge for up to one week, as long as the water is changed daily.

Do bamboo shoots help with blood pressure?

Yes, bamboo shoots are a rich source of potassium, which is a vital mineral for heart health. Potassium helps the body manage sodium levels and eases tension in blood vessel walls, which can help maintain healthy blood pressure.

Can you use canned bamboo shoots instead of fresh?

Canned bamboo shoots are a popular and convenient substitute for fresh ones. They are already peeled and pre-cooked, so they can be added directly to dishes after rinsing, though they may have a slightly different texture than freshly prepared shoots.

RECIPES