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tender bamboo shoots.

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Recipes with tender bamboo shoots + Add to pantry

SERVING

CALORIES

PROTEIN

2.6g

CARBS

5.2g

FAT

0.30g

FIBER

2.2g

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories33.9kcal—

Protein2.6g5%

Carbohydrates5.2g2%

Fiber2.2g8%

Sugar3.0g6%

Total fat0.30g0%

Saturated fat0.07g0%

Trans fat0g—

Cholesterol0mg0%

Water91g—

MINERALS

Sodium4.0mg0%

Potassium533mg11%

Calcium13mg1%

Iron0.50mg3%

Magnesium3.0mg1%

Phosphorus59mg5%

Zinc1.1mg10%

Copper0.19mg21%

Manganese0.26mg11%

Selenium0.80µg1%

VITAMINS

Vitamin A1.0µg0%

Vitamin C4.0mg4%

Vitamin D0µg0%

Vitamin E1.0mg7%

Vitamin K0µg0%

Thiamin (B1)0.15mg13%

Riboflavin (B2)0.07mg5%

Niacin (B3)0.60mg4%

Pantothenic acid (B5)0.16mg3%

Vitamin B60.24mg14%

Folate (B9)7.0µg2%

Vitamin B120µg0%

%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 cup151g

1 tablespoon9.4g

1 teaspoon3.1g

1 ml0.6g

1 liter629.2g

1 piece76g

HEALTH BENEFITS

Why eat it.

✓Rich source of potassium, which is essential for maintaining healthy blood pressure and heart function.
✓Provides silica, a compound that supports collagen synthesis for healthy skin, hair, and nails.

COOKING TIPS

In the kitchen.

1Always cook fresh bamboo shoots thoroughly by boiling or steaming for at least 20 minutes to eliminate natural toxins before consumption.
2Rinse canned bamboo shoots well before use to remove any metallic or briny flavor.
3Their crisp texture and mild flavor make them ideal for absorbing sauces in stir-fries, curries, and soups like ramen or tom yum.
4Slice thinly against the grain to ensure a tender bite.

STORAGE

Keep it fresh.

Store fresh, uncooked bamboo shoots in the refrigerator, wrapped in a paper towel, and use within a few days.
Once opened, keep canned or cooked bamboo shoots submerged in water in an airtight container in the refrigerator for up to 5 days, changing the water daily.

FAQ

Frequently asked questions.

Are tender bamboo shoots healthy?

Yes, tender bamboo shoots are very healthy. They are low in calories (27 per 100g) and high in dietary fiber, which supports digestive health. They also provide essential minerals like potassium for heart health and silica for skin and hair strength.

Can you eat bamboo shoots raw?

No, you should not eat fresh bamboo shoots raw. They contain natural toxins called cyanogenic glycosides, which are eliminated through boiling. Always peel and boil fresh shoots for 20-30 minutes before using them in recipes.

Are bamboo shoots keto-friendly?

Yes, bamboo shoots are keto-friendly. With only 5.2g of carbohydrates and a significant amount of fiber per 100g, they have a low net carb count that fits well within a ketogenic or low-carb diet.

What do bamboo shoots taste like?

Bamboo shoots have a mild, earthy, and slightly sweet flavor. Their most prized attribute is their unique texture, which remains crisp and crunchy even after being cooked in soups or stir-fries.

How do you prepare fresh bamboo shoots for cooking?

To prepare fresh shoots, remove the tough outer husks until you reach the tender core. Slice the core and boil it in water for about 20 to 30 minutes to remove bitterness and toxins. Once drained, they are ready to be sautéed, braised, or added to curries.

How should I store fresh bamboo shoots?

Fresh, unpeeled bamboo shoots can be stored in the refrigerator crisper drawer for up to two weeks. Once they have been peeled and boiled, store them in a container covered with water in the fridge for up to one week, changing the water daily.

Are bamboo shoots vegan and gluten-free?

Yes, bamboo shoots are a natural vegetable and are inherently both vegan and gluten-free. They are a great way to add texture and nutrients to plant-based and Celiac-safe diets.

What is a good substitute for bamboo shoots in a recipe?

If you cannot find bamboo shoots, water chestnuts are the best substitute because they provide a similar crunch. Other alternatives include jicama, canned hearts of palm, or even sliced asparagus stalks depending on the dish.

RECIPES