Bamboo Shoots · Phyllostachys edulis
Bamboo shoots, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Bamboo shoots, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 56/100
How many beneficial nutrients Bamboo shoots, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Bamboo shoots, raw come from — the split across carbs, fat & protein.
61% from carbs
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Carbs 61%5.2 g per serving
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Fat 8%0.3 g per serving
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Protein 31%2.6 g per serving
What Bamboo shoots, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 5.2 g | |
| Dietary Fiber | 2.2 g | |
| Total Sugars | 3.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 20.0 mg | — |
| Omega-6 Fatty Acids | 114.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 2.0 mg | — |
| Myristic Acid | 2.0 mg | — |
| Palmitic Acid | 51.0 mg | — |
| Stearic Acid | 6.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 7.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 114.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.6 g | |
| Histidine | 42.0 mg | — |
| Isoleucine | 88.0 mg | — |
| Leucine | 140.0 mg | — |
| Lysine | 134.0 mg | — |
| Methionine | 30.0 mg | — |
| Phenylalanine | 90.0 mg | — |
| Threonine | 86.0 mg | — |
| Tryptophan | 27.0 mg | — |
| Valine | 106.0 mg | — |
| Alanine | 124.0 mg | — |
| Arginine | 97.0 mg | — |
| Aspartic Acid | 425.0 mg | — |
| Cystine | 22.0 mg | — |
| Glutamic Acid | 248.0 mg | — |
| Glycine | 87.0 mg | — |
| Proline | 219.0 mg | — |
| Serine | 127.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 4.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.0 mg | |
| Vitamin K | 0.0 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.6 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 7.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 0.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 13.0 mg | |
| Iron | 0.5 mg | |
| Magnesium | 3.0 mg | |
| Phosphorus | 59.0 mg | |
| Potassium | 533.0 mg | |
| Sodium | 4.0 mg | |
| Zinc | 1.1 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 19.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.9 g | — |
About Bamboo shoots, raw
Bamboo shoots are the tender young sprouts of the bamboo plant, harvested just as they push through the soil. A staple of East and Southeast Asian cooking, they bring a mild, faintly sweet flavor and a distinctive crisp-tender crunch to stir-fries, curries and soups.
They are light at about 27 calories per 100 grams, made up mostly of water with useful fiber, potassium and some B vitamins and protein. That low-calorie crunch is their main appeal, adding texture and bulk to a dish without adding much energy.
Fresh bamboo shoots must be cooked — and usually boiled and drained first — because raw shoots contain natural cyanide-producing compounds that cooking removes; this is also why most are sold pre-cooked in cans or pouches. Properly prepared, they are a safe, refreshing addition to countless Asian dishes.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Bamboo shoots, raw?
There are 27 calories in 100 g of Bamboo shoots, raw, or about 41 calories in 1 cup (1/2" slices) (151 g).
How much protein is in Bamboo shoots, raw?
Bamboo shoots, raw contains 2.6 g of protein per 100 g.
How many carbs are in Bamboo shoots, raw?
Bamboo shoots, raw has 5.2 g of carbohydrates per 100 g.
How much fat is in Bamboo shoots, raw?
Bamboo shoots, raw provides 0.3 g of total fat per 100 g.
What is Bamboo shoots, raw a good source of?
Bamboo shoots, raw is an excellent source of Copper (21% DV) and a good source of Vitamin B6, Thiamin (B1), Potassium, Manganese and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
