Bamboo Shoot Salad
Bamboo Shoot Salad, known as 'Gỏi Măng' in Vietnamese or 'Yum Nor Mai' in Thai, is a refreshing and tangy salad made primarily from shredded or sliced bamboo shoots. It typically features ingredients like lime juice, fish sauce, chili, fresh herbs (such as cilantro and mint), and often includes peanuts or fried shallots for crunch, with variations sometimes adding shrimp or chicken. This dish is a popular street food and side dish across Southeast Asia, celebrated for its bright, zesty flavors.
🍽️ Nutrition at a glance
This salad is generally low in calories, with a typical serving ranging from 80 to 150 calories, depending on added proteins and dressings. It is a good source of dietary fiber and provides essential nutrients like potassium and vitamins from the herbs and bamboo shoots, while the fish sauce contributes a savory, umami element with some sodium.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 2.5 g |
| Carbs | 12 g |
| Fat | 3 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Potassium | 320 mg |
| Vitamin C | 15 mg |
| Vitamin B6 | 0.15 mg |
| Manganese | 0.4 mg |
| Copper | 0.12 mg |
| Iron | 1.8 mg |
| Phosphorus | 45 mg |
| Magnesium | 20 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, bamboo shoot salads highlight the resourceful use of bamboo, a abundant and sustainable ingredient in Asian cuisine, and are often enjoyed for their refreshing qualities in hot climates. Nutritionally, bamboo shoots are known for being low in fat and high in fiber, which can aid digestion and support a feeling of fullness.
