Nutrition for Bamboo Shoot (cooked)

Calories, Protein, Vitamins and More

image of bamboo shoot source

Bamboo Shoot Nutrition Summary

One cup of cooked bamboo shoot (120 grams or 0.3 lb) contains 13 calories and 1.8 grams of protein. Bamboo shoot consist of 96% water, 2% carbohydrates, 2% protein, and less than 1% of fat.

Bamboo shoot is an excellent source of a few nutrients, including potassium. It also contains significant amounts of dietary fiber.

In one cup of cooked bamboo shoot:

  • Calories: 13
  • Protein: 1.8 g
  • Dietary fiber: 1.2 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 288 mg
There is no significant amounts of sugar or cholesterol in bamboo shoot.

See the Bamboo Shoot Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Bamboo shoots, cooked, boiled, drained, with salt.

Calories in Bamboo Shoot

Bamboo shoot has 13 calories per cup or 11 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

42% of calories in bamboo shoot are from carbohydrates, 42% of calories are from protein and 16% of calories are from fat.

Calories from Carbs

A good portion, or 42% of the calories in cooked bamboo shoot are from carbohydrates. The carbs in bamboo shoot are mostly in the form of dietary fiber (100%). 1 cup of bamboo shoot has 5% of daily values or 1.2 grams of dietary fiber.

  • Dietary fiber: 1.2 g
There is no significant amounts of sugar or starch in bamboo shoot.

Calories from Fat

About 16% the calories in cooked Bamboo Shoot are from fat. Bamboo shoot is very low in total fat, with 0.3 grams per cup. Most of the fat in bamboo shoot are healthier unsaturated fats.

Bamboo shoot is cholesterol free and trans-fat free.

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat or monounsaturated fat in bamboo shoot.

Omega-6 in Bamboo Shoot

A source of omega-6 fatty acids, every cup of bamboo shoot contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in bamboo shoot comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.1 g

Calories Similar to Bamboo Shoot

Some other vegetables with similar calories to bamboo shoot by weight:

Protein in Bamboo Shoot

One cup of Bamboo Shoot has 1.8 grams of protein or about 4% of daily recommended intake. Although bamboo shoot is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 1.84 g
  • Threonine: 0.06 g
  • Isoleucine: 0.06 g
  • Leucine: 0.1 g
  • Lysine: 0.09 g
  • Phenylalanine: 0.06 g
  • Valine: 0.07 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in bamboo shoot.

Protein Similar to Bamboo Shoot

Some other vegetables with similar amounts of protein to bamboo shoot by weight:
image of bamboo shoot

Vitamins and Minerals in Bamboo Shoot

An good source of nutrients, cooked bamboo shoot contains abundant amounts of potassium. In fact, a single cup of bamboo shoot contains 28% of recommended daily values or 639.6 milligrams of potassium.

Vitamins in bamboo shoot (1 cup):
  • Riboflavin: 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: 0.1 mg
  • Folate: 2.4 ug
Minerals in bamboo shoot (1 cup):
  • Calcium: 14.4 mg
  • Potassium: 639.6 mg
  • Iron: 0.3 mg
  • Magnesium: 3.6 mg
  • Zinc: 0.6 mg
  • Selenium: 0.5 ug
  • Phosphorus: 24 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
There is no significant amounts of choline, vitamin a, thiamin, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in bamboo shoot.

Similar to Bamboo Shoot for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to bamboo shoot:

Bamboo Shoot Nutrition Chart

Bamboo Shoot:

( - g )

G %
dietary fiber
G %
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
G %
MG %
MG %
MG %
MG %
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
G %
G %
G %
G %
G %
G %
G %
G %
G %
MG %
Water G
MG %
MG %
MG %
UG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Bamboo Shoot in Cooking

Bamboo shoot is not too common in recipes, although it does star in quite a few. Bamboo Shoot can be consumed raw and is often sliced or chopped before cooking or serving. Most recipes call for one or two cups of bamboo shoot.

Friends and Relatives of Bamboo Shoot

Foods commonly cooked with bamboo shoot: Other similar relatives:

get Nutrition for food