Bamboo shoots, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Bamboo shoots are the tender, emerging shoots of bamboo plants, harvested before they reach 12 inches tall. When boiled, they develop a crisp, slightly crunchy texture with a mild, subtly sweet and earthy flavor that readily absorbs surrounding seasonings. Nutritionally, they are an exceptionally low-calorie, high-fiber ingredient, providing a satisfying bulk with minimal energy impact.
💚 Why it's loved
People love bamboo shoots for their unique, satisfying crunch and ability to act as a flavor sponge in stews, stir-fries, and curries. They are a beloved textural staple in many Asian cuisines, adding substance and freshness to dishes without heaviness.
⚠️ Watch-outs & how to enjoy it better
Fresh bamboo shoots contain natural toxins (cyanogenic glycosides) and must be properly boiled or purchased pre-cooked to be safe. Their high fiber content may cause digestive discomfort in some individuals if consumed in large quantities. To mitigate, ensure they are thoroughly cooked, start with small portions, and pair them with protein or healthy fats to balance the meal.
Key benefits
- Very low in calories and fat, aiding in weight management.
- Good source of dietary fiber, supporting digestive health.
- Contains potassium, which helps regulate blood pressure.
- Provides plant-based protein and essential amino acids.
- Rich in phytonutrients like lignans and phenolic acids.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Bamboo is the fastest-growing plant on Earth, with some species growing up to 91 cm (35 in) per day, meaning the window to harvest tender shoots for food is incredibly brief.
Full nutrition (scales with serving)
| Water | 95.9 g |
| Energy | 11.0 kcal |
| Energy | 46.0 kj |
| Protein | 1.5 g |
| Total lipid (fat) | 0.22 g |
| Ash | 0.81 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 1.0 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.24 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 533 mg |
| Sodium, Na | 240 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.30 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.05 g |
| Leucine | 0.08 g |
| Lysine | 0.08 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.05 g |
| Valine | 0.06 g |
| Arginine | 0.06 g |
| Histidine | 0.03 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.14 g |
| Glycine | 0.05 g |
| Proline | 0.13 g |
| Serine | 0.07 g |
FAQ
Are fresh bamboo shoots poisonous?
Yes, fresh shoots contain cyanogenic glycosides, which can release cyanide. They must be peeled, sliced, and boiled in water for at least 10-15 minutes (discarding the water) to be safe. Canned or pre-cooked shoots are ready to eat.
Why do my bamboo shoots taste bitter?
Bitterness can come from not removing the tough outer sheaths and the base, or from insufficient boiling. Soaking sliced fresh shoots in cold water for a few hours before cooking can also help leach out bitterness.
How do I store leftover cooked bamboo shoots?
Store boiled, drained shoots in an airtight container in the refrigerator for up to 5 days. They can also be frozen for several months, though the texture may become slightly softer upon thawing.