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Vegetable

tender bamboo shoot.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

Recipes with tender bamboo shoot + Add to pantry

SERVING

CALORIES

PROTEIN

1.3g

CARBS

1.7g

FAT

0.35g

FIBER

1.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories16.3kcal—

Protein1.3g3%

Carbohydrates1.7g1%

Fiber1.6g6%

Sugar0.09g0%

Total fat0.35g0%

Saturated fat0.04g0%

Trans fat0g—

Cholesterol0mg0%

Water94.6g—

MINERALS

Sodium1.1mg0%

Potassium422mg9%

Calcium10mg1%

Iron0.33mg2%

Magnesium8.3mg2%

Phosphorus39.6mg3%

Zinc0.37mg3%

Copper0.14mg16%

Manganese0.42mg18%

Selenium2.6µg5%

VITAMINS

Vitamin A0µg0%

Vitamin C15.7mg17%

Vitamin D0.41µg2%

Vitamin E0mg0%

Vitamin K1.1µg1%

Thiamin (B1)0.06mg5%

Riboflavin (B2)0.06mg5%

Niacin (B3)0.25mg2%

Pantothenic acid (B5)0.22mg4%

Vitamin B60.13mg8%

Biotin (B7)5.9µg20%

Folate (B9)17.1µg4%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup155g

1 tablespoon9.8g

1 teaspoon3.3g

1 oz28.4g

1 lb453.6g

1 ml0.7g

1 liter660g

HEALTH BENEFITS

Why eat it.

✓Low in calories and high in dietary fiber, which aids in weight management and promotes digestive health.
✓A good source of potassium, which helps regulate blood pressure and heart function.
✓Contains silica, a compound that supports collagen production for healthy skin, hair, and nails.
✓Rich in antioxidants and phenolic compounds that help protect the body against oxidative stress.

COOKING TIPS

In the kitchen.

1Raw bamboo shoots must be boiled for at least 20-30 minutes or cooked thoroughly to eliminate natural toxins before consumption. Canned versions are pre-cooked and safe to eat.
2Their crisp texture and mild flavor make them a versatile addition to stir-fries, soups (like ramen or tom yum), and curries.
3Slice thinly against the grain to ensure a tender texture in your final dish.
4Bamboo shoots absorb flavors well; marinate them or cook them in flavorful broths and sauces with ingredients like soy sauce, ginger, and garlic.

STORAGE

Keep it fresh.

Store fresh, unpeeled bamboo shoots in the refrigerator for up to two weeks. Do not wash them until ready to use.
For canned or vacuum-packed bamboo shoots, store in a cool, dark pantry. Once opened, transfer to a glass or plastic container with water, refrigerate, and use within 3-4 days.

FAQ

Frequently asked questions.

Are tender bamboo shoots healthy?

Yes, tender bamboo shoots are very healthy. They are extremely low in calories (about 16 per 100g) and provide a good amount of dietary fiber, which supports digestive health. They also contain essential minerals like potassium and unique compounds like silica for skin health.

Are bamboo shoots good for weight loss?

Absolutely. With only 16.25 calories and less than 2g of carbs per 100g, they are an ideal high-volume, low-calorie food. The high fiber content helps promote satiety, making you feel full for longer periods while consuming very few calories.

Can I eat tender bamboo shoots raw?

No, you should never eat fresh bamboo shoots raw. They contain natural toxins called cyanogenic glycosides, which can be harmful. These toxins are easily destroyed by boiling the sliced shoots in water for 20 to 30 minutes before further cooking.

Are tender bamboo shoots keto-friendly?

Yes, they are excellent for keto and low-carb diets. They contain only 1.67g of carbohydrates per 100g, most of which is fiber. This makes them a great way to add crunch and volume to stir-fries without impacting blood sugar levels.

What do tender bamboo shoots taste like?

They have a very mild, slightly earthy, and nutty flavor. Their most distinctive feature is their texture, which remains crisp and crunchy even after being cooked in soups or stir-fries, allowing them to absorb the flavors of the dish.

How do you prepare fresh bamboo shoots?

Start by peeling away the tough, fibrous outer layers until you reach the tender, pale core. Slice the core into thin pieces and boil them in water for at least 20 minutes to remove bitterness and toxins. Drain and rinse before adding them to your recipe.

What are the benefits of silica in bamboo shoots?

Bamboo shoots are one of the best plant sources of silica. This compound is vital for collagen synthesis, which helps maintain skin elasticity, strengthens hair and nails, and supports overall bone health.

How should I store fresh bamboo shoots?

Fresh, unpeeled shoots should be kept in the refrigerator and used within 2-3 days. If you have already boiled them, store the pieces in a container submerged in water in the fridge; they will last for up to a week if you change the water daily.

Are bamboo shoots good for heart health?

Yes, they are a good source of potassium, which helps regulate heart function and maintain healthy blood pressure levels. Additionally, their fiber content can help manage cholesterol levels, further supporting cardiovascular health.

Are tender bamboo shoots vegan and gluten-free?

Yes, tender bamboo shoots are a natural vegetable and are 100% vegan and gluten-free. They are a safe and nutritious ingredient for those with celiac disease or those following a strict plant-based diet.

RECIPES