Bamboo shoots, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Bamboo shoots are the tender, emerging sprouts of bamboo plants, prized for their crisp, crunchy texture and mild, slightly sweet, earthy flavor. They are exceptionally low in calories and a good source of dietary fiber, making them a light, refreshing addition to many dishes.
Calorie split: 31% protein · 61% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love bamboo shoots for their unique, satisfying crunch and ability to absorb the flavors of sauces and broths they're cooked with. They are a versatile staple in Asian cuisines, symbolizing resilience and new beginnings in some cultures.
⚠️ Watch-outs & how to enjoy it better
Raw bamboo shoots contain naturally occurring cyanogenic glycosides, which can be toxic. To counteract this, they must be thoroughly boiled or cooked in multiple changes of water before consumption. Those with sensitive digestive systems may also find the high fiber content causes gas or bloating, so starting with small portions is wise.
Key benefits
- Very low in calories and fat
- Good source of dietary fiber for digestion
- Provides essential minerals like potassium and manganese
- Contains antioxidants that help combat oxidative stress
- Naturally gluten-free and low in sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Bamboo is one of the fastest-growing plants on Earth, with some species capable of growing up to 91 cm (35 inches) in a single day.
Full nutrition (USDA data · scales with serving)
| Water | 91.0 g |
| Energy | 27.0 kcal |
| Energy | 115 kj |
| Protein | 2.6 g |
| Total lipid (fat) | 0.30 g |
| Ash | 0.90 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 59.0 mg |
| Potassium, K | 533 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.60 mg |
| Pantothenic acid | 0.16 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 20.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 19.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.09 g |
| Leucine | 0.14 g |
| Lysine | 0.13 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.09 g |
| Valine | 0.11 g |
| Arginine | 0.10 g |
| Histidine | 0.04 g |
| Alanine | 0.12 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.25 g |
| Glycine | 0.09 g |
| Proline | 0.22 g |
| Serine | 0.13 g |
FAQ
Can you eat bamboo shoots raw?
No, raw bamboo shoots are not safe to eat. They contain cyanogenic glycosides, which release cyanide when ingested. All bamboo shoots must be properly cooked (boiled in several changes of water) to neutralize these compounds before consumption.
What do bamboo shoots taste like?
Bamboo shoots have a mild, slightly sweet, and earthy flavor. Their primary appeal is their texture—a firm, crisp crunch similar to a water chestnut or heart of palm, which holds up well in stir-fries and soups.
How do I store fresh bamboo shoots?
Fresh, unpeeled bamboo shoots can be stored in the refrigerator for 1-2 weeks. Once cooked, they should be refrigerated in water and used within a few days. They can also be sliced and frozen for longer-term storage.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.27 kcal/g · 39% calories from protein · 2.2 g fiber · 3.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.