per 100 grams
Carbohydrates 1.9 g
Proteins 1.5 g
Fats 0.2 g
Water 95.9 g
Fiber 1 grams
Trans Fats 0 ug
Ash 0.4 grams

Bamboo Shoots

12 Calories per 100g

When it comes to vegetables, bamboo shoots are often overlooked. But this unique culinary ingredient has been beloved in traditional Asian cuisine for centuries. Rich in essential vitamins and minerals and possessing a unique, snappy texture, bamboo shoots are beloved by many for their crunchiness and versatility.

What Are Bamboo Shoots?

Bamboo shoots are a staple component of many Eastern cuisines, particularly Chinese, Japanese, and Southeast Asian cooking. As the edible part of the underground stem of the bamboos, they have been used as an ingredient in Asian dishes for hundreds of years.

These perennial evergreen plants (typically in the genus Bambusa) are fast-growing woody grasses that thrive in a wide range of climates throughout the world. The hollow stems contain a white liquid (or “sap”) which yields the edible bamboo shoots.

What Do Bamboo Shoots Taste Like?

Bamboo shoots have a unique texture and taste. They possess a crunchy, snappy fiber that’s subtly sweet and nutty. Their flavor is similar to a mushroom but more delicate and fresh. They’re generally harvested young, which prevents them from becoming too fibrous.

Uses For Bamboo Shoots

Bamboo Shoots make for an excellent ingredient for a variety of dishes. Raw bamboo shoots can be added to salads and stir-fries. Cooked, they can make an excellent addition to soups, curries, and stews. Bamboo shoots are even used in some dessert recipes, such as cheesecake and layer cake.

For all their culinary uses, bamboo shoots are incredibly nutritious. They are rich in vitamins, minerals, and fiber. They are also very low in calories, making them a light but satisfying meal option.

Nutritional Benefits of Bamboo Shoots

Bamboo Shoots are an excellent source of essential vitamins and minerals, particularly vitamins A, C, and K. They also contain an impressive amount of dietary fiber and large quantities of manganese, copper, and zinc, as well as small amounts of iron and magnesium.

In terms of health benefits, due to their high antioxidant content, bamboo shoots are believed to be beneficial in reducing the risk of certain diseases and illnesses. In addition, regular consumption of these shoots can help to boost your immune system and gut health.

Buying, Storing, and Preparing Bamboo Shoots

When purchasing bamboo shoots, it’s wise to look for ones that are firm and pale cream in color. Many supermarkets sell fresh bamboo shoots in their produce section. They can also be found canned, frozen, or dried.

For optimal freshness and texture, it’s best to use raw bamboo shoots within three days of purchase. Fresh bamboo shoots should be stored in an airtight container in the refrigerator. When handling, be sure use gloves to prevent skin irritation.

Bamboo shoots can be eaten raw, steamed, boiled, grilled, or roasted. When preparing fresh shoots, they should be rinsed under running water. If they’re bitter or slightly sour, they should be soaked in water prior to cooking to reduce the bitterness.


Bamboo shoots are an essential component of many traditional Asian cuisines, with their crunchy texture and unique flavor. Packed with essential vitamins and minerals, they’re also highly nutritious and surprisingly low in calories. Easy to find in fresh, frozen, canned, and dried forms, they provide a versatile ingredient with a multitude of culinary applications. With proper storage and preparation, bamboo shoots make for an excellent addition to any meal.