Nutrition for Bamboo Shoot (cooked)

Calories, Protein, Vitamins and More

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image of bamboo shoot source

Bamboo Shoot Nutrition Summary

One cooked bamboo shoot (144 grams or 0.3 lb) contains 16 calories and 2.2 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 and Vitamin B6.

In one cooked bamboo shoot:

  • Calories: 16
  • Protein: 2.2 g
  • Dietary fiber: 1.4 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 345.6 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 16 calories per bamboo shoot or 11 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

43 percent of calories in bamboo shoot are from carbohydrates, 43% of calories are from protein and 13% of calories are from fat.

Calories from Carbs

A good portion, or 43% 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 bamboo shoot has 6% of daily values or 1.4 grams of dietary fiber.

  • Dietary fiber: 1.4 g
There is no significant amounts of sugar or starch in bamboo shoot.

Calories from Fat

About 13% the calories in cooked bamboo shoot are from fat. Bamboo shoot is very low in total fat, with 0.3 grams per bamboo shoot. It also is cholestrol free. Most of the fat in bamboo shoot are healthier unsaturated fats:

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

Omega-6 in Bamboo Shoot

A source of omega-6 fatty acids, every bamboo shoot 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: 0.12 g

Calories Similar to Bamboo Shoot

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

Protein in Bamboo Shoot

One bamboo shoot has 2.2 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: 2.2 g
  • Threonine: 0.07 g
  • Isoleucine: 0.07 g
  • Leucine: 0.12 g
  • Lysine: 0.11 g
  • Phenylalanine: 0.08 g
  • Valine: 0.09 g
  • Histidine: 0.04 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:

Vitamins and Minerals in Bamboo Shoot

An good source of nutrients, cooked bamboo shoot contains abundant amounts of potassium. In fact, a single bamboo shoot contains 33% of recommended daily values or 767.5 mg of potassium.

Vitamins in bamboo shoot (1 shoot):
  • Riboflavin: 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: 0.1 mg
  • Folate: 2.9 ug
Minerals in bamboo shoot (1 shoot):
  • Calcium: 17.3 mg
  • Potassium: 767.5 mg
  • Iron: 0.3 mg
  • Magnesium: 4.3 mg
  • Zinc: 0.7 mg
  • Selenium: 0.6 ug
  • Phosphorus: 28.8 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 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 can be consumed raw and is often sliced before cooking or serving.

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