Bamboo shoots, raw
FDC 169210cup (1/2" slices) (151 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 91 · -2 vs Vegetables medianBamboo shoots score 91 of 100, an Elite result that ranks 33rd of 60 in Vegetables, just below the category's median of 93. The single standout is potassium at 11% of the daily value, modest by comparison to other entries here, on a light 27 calories per 100 grams.
They're most often sliced and added to stir-fries, soups, or braises rather than eaten on their own, with a cup of half-inch slices as a typical portion. No nutrient limit is flagged for this entry, though sweet potato scores higher within the same Vegetables category for those weighing alternatives.
See how this score is calculated, build a plate around bamboo shoots, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | 1% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 5.2 g | 2% |
| Dietary fiber | 2.2 g | 8% |
| Sugars | 3 g | |
| Protein | 2.6 g | 5% |
| Potassium | 533 mg | 11% |
| Calcium | 13 mg | 1% |
| Iron | 0.5 mg | 3% |
| Magnesium | 3 mg | 1% |
| Vitamin C | 4 mg | 4% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | 2% |
| Total fat | 0.45 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6 mg | 0% |
| Carbohydrate | 7.9 g | 3% |
| Dietary fiber | 3.3 g | 12% |
| Sugars | 4.5 g | |
| Protein | 3.9 g | 8% |
| Potassium | 805 mg | 17% |
| Calcium | 20 mg | 2% |
| Iron | 0.76 mg | 4% |
| Magnesium | 4.5 mg | 1% |
| Vitamin C | 6 mg | 7% |
| Vitamin A | 1.5 µg | 0% |
| Vitamin E | 1.5 mg | 10% |
Source: USDA FoodData Central · Public domain
FDC 169210Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sweet potato, raw, unpreparedDensity 91 vs 91Rutabagas, rawDensity 92 vs 91Celery, rawDensity 93 vs 91Original analysis by NutriVerdict
In the kitchen and how to use it
Bamboo shoots are a common vegetable in Asian cooking, used in stir-fries, hot and sour soup, curries, and braised dishes, where their crunchy, mild, slightly sweet texture absorbs the surrounding flavors. Raw shoots must be peeled and boiled before eating, since they contain compounds that need to be cooked out to be safe and palatable; they are sold fresh, canned, or vacuum-packed to save that step. Bamboo shoots pair naturally with pork, mushrooms, soy sauce, and chili.
Fresh shoots should be peeled and boiled before use and then refrigerated, since they degrade quickly once cut; canned shoots just need a rinse and can be kept covered in water in the refrigerator once opened. At only 27 calories per 100 grams, bamboo shoots add crunchy volume to a stir-fry or soup without much caloric cost, along with a modest 11% of the Daily Value for potassium in a cup.
Frequently asked questions about bamboo shoots, raw
How many calories are in bamboo shoots?
Raw bamboo shoots have about 27 calories per 100 grams.
Can bamboo shoots be eaten raw?
No, they need to be peeled and boiled before eating; raw shoots are not considered safe to eat.
What dishes use bamboo shoots?
They are common in stir-fries, hot and sour soup, curries, and braised dishes.