Nutrition for Bamboo Shoot (cooked)

Calories, Protein, Vitamins and More

image of bamboo shoot source

Bamboo Shoot Nutrition Summary

One fl of cooked bamboo shoot (15 grams or 0.53 oz) contains 2 calories and 0.2 grams of protein. Bamboo shoot consist of 96% water, 2% carbohydrates, 2% protein, and less than 1% of total fat.

Bamboo shoot is an excellent source of a few nutrients, including potassium.

In one fl of cooked bamboo shoot:

  • Calories: 2
  • Protein: 0.2 g
  • Dietary fiber: 0.2 g
  • Sodium: 36 mg
There is no significant amounts of sugar, total fat, saturated fat 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 2 calories per fl or 13 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

50 percent of calories in bamboo shoot are from carbohydrates and 50% of calories are from protein.

Calories from Carbs

A good portion, or 50% 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 fl of bamboo shoot has 1% of daily values or 0.2 grams of dietary fiber.

  • Dietary fiber: 0.2 g
There is no significant amounts of sugar or starch in bamboo shoot.

Calories from Fat

Cooked bamboo shoot does not contain a significant amount of calories from fat (less than 1%). Bamboo shoot is very low in total fat, with <0.1 grams per fl. It also is cholestrol free. Most of the fat in bamboo shoot are healthier unsaturated fats:

  • Total fat: < 0.1 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in bamboo shoot.

Calories Similar to Bamboo Shoot

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

Protein in Bamboo Shoot

A single fl of bamboo shoot contains 0.2 grams of protein. Although bamboo shoot is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.23 g
  • Threonine: 0.01 g
  • Isoleucine: 0.01 g
  • Leucine: 0.01 g
  • Lysine: 0.01 g
  • Phenylalanine: 0.01 g
  • Valine: 0.01 g
  • Histidine: < 0.1 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 fl of bamboo shoot contains 3% of recommended daily values or 80 mg of potassium.

Vitamins in bamboo shoot (1 fl):
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Folate: 0.3 ug
Minerals in bamboo shoot (1 fl):
  • Calcium: 1.8 mg
  • Potassium: 80 mg
  • Iron: < 0.1 mg
  • Magnesium: 0.5 mg
  • Zinc: 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 3 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:

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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 ounces of bamboo shoot.

Friends and Relatives of Bamboo Shoot

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