Bamboo shoots
Categories
| Macros | per 100 g |
|---|---|
| Calories | 23 kcal |
| Protein | 2.6 g |
| Fat | 0.2 g |
| Carbs | 3.7 g |
Bamboo shoots are the young, edible sprouts of bamboo plants, harvested before they mature and commonly used raw, boiled, or sliced into stir-fries, soups, curries, and salads across East and Southeast Asian cuisines. Per 100 g, raw bamboo shoots provide just 23 kcal, making them one of the lower-calorie vegetables available, with 2.6 g of protein, 0.2 g of fat, 3.7 g of carbohydrates, and 1.7 g of dietary fibre. They contain 85 mg of potassium and 31 mg of phosphorus per 100 g, along with a modest 7 mcg of folate and 1.1 mg of vitamin C. No glycemic index value is available for raw bamboo shoots. They are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, and low-FODMAP dietary patterns.
How many calories in bamboo shoots?
Raw bamboo shoots contain 23 kcal per 100 g, making them one of the lightest vegetables by calorie count. A typical stir-fry portion of around 80 g would contribute roughly 18 kcal.
Are bamboo shoots keto-friendly?
Yes, bamboo shoots are suitable for a keto diet. With only 3.7 g of carbohydrates and 1.7 g of fibre per 100 g, their net carb content is very low, and they appear on the keto-compatible diets list.
How much potassium is in bamboo shoots?
Bamboo shoots provide 85 mg of potassium per 100 g. That is a moderate amount — useful as part of a varied diet, though lower than higher-potassium vegetables like spinach or potatoes.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 23.0 kcal |
| Protein | 2.6 g |
| Fat | 0.20 g |
| Carbs | 3.7 g |
| Sugars | 1.9 g |
| Fiber | 1.7 g |
| Starch | 0.50 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.069 g |
| Monounsaturated | 0.007 g |
| Polyunsaturated | 0.13 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.17 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 15.0 mg |
| Iron | 0.32 mg |
| Magnesium | 4.0 mg |
| Phosphorus | 31.0 mg |
| Potassium | 85.0 mg |
| Sodium | 4.0 mg |
| Zinc | 0.65 mg |
| Copper | 0.19 mg |
| Manganese | 0.16 mg |
| Selenium | 1.0 mcg |
| Iodine | 0.50 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 1.1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.63 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.090 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 0.30 mg |
| Pantothenic acid (B5) | 0.16 mg |
| Vitamin B6 | 0.14 mg |
| Folate (B9) | 7.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 0 mg |
