Bamboo shoots, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4 MG | 4% | |
| Thiamin | 0.2 MG | 13% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 7 UG | 2% | |
| Choline, total | 0 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1 MG | 7% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 13 MG | 1% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 3 MG | 1% | |
| Phosphorus, P | 59 MG | 5% | |
| Potassium, K | 533 MG | 11% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 1.1 MG | 10% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 0.8 UG | 1% |
Nutrition Highlights
- Very low in calories (27 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Copper, Cu (21% DV).
About Bamboo shoots, raw
These tender young shoots from the bamboo plant are a low-calorie, high-fiber vegetable commonly enjoyed in Asian cuisines. With only 27 calories per 100 grams, they provide a satisfying crunch and mild, slightly sweet flavor while being extremely low in fat. The 2.6 grams of protein per serving, combined with 2.2 grams of dietary fiber, makes them a nutritious addition to meals, supporting both satiety and digestive health. They're also a good source of potassium, which helps maintain healthy blood pressure, and contain small amounts of essential minerals like copper and manganese.
In the kitchen, these versatile shoots are typically boiled or blanched before use to remove any bitter compounds and improve digestibility. They're a staple in stir-fries, soups, and curries, where they absorb surrounding flavors beautifully. You'll often find them in dishes like Thai coconut curry, Chinese hot and sour soup, or Japanese simmered dishes. They can also be pickled for a tangy condiment or sliced thinly in salads for added texture. When purchasing fresh, look for firm, unblemished shoots, or opt for canned versions for convenience—just be sure to rinse them well to reduce sodium content.
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