Nutrition for Bamboo Shoot (cooked)

Bamboo Shoot Nutrition Summary

One cup of cooked bamboo shoot (120 grams or 0.3 lb) contains 13 calories and 1.8 grams of protein. Bamboo shoot consist of 96% water, 2% carbohydrates, 2% protein, and less than 1% of fat.

Bamboo shoot is an excellent source of a few nutrients, including potassium. It also contains significant amounts of dietary fiber.

In one cup of cooked bamboo shoot:

• Calories: 13
• Protein: 1.8 g
• Dietary fiber: 1.2 g
• Fat: 0.3 g, (Saturated: 0.1 g)
• Sodium: 288 mg

There is no significant amounts of sugar or cholesterol in bamboo shoot.

See the Bamboo Shoot Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Bamboo shoots, cooked, boiled, drained, with salt.

Calories in Bamboo Shoot

Bamboo shoot has 13 calories per cup or 11 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

42% of calories in bamboo shoot are from carbohydrates, 42% of calories are from protein and 16% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-6 in Bamboo Shoot

Calories Similar to Bamboo Shoot

Some other vegetables with similar calories to bamboo shoot by weight:

• Watercress: same
• Napa Cabbage: +1 calories
• Pickles: +1 calories
• Butterhead Lettuce: +2 calories

Protein in Bamboo Shoot

One cup of Bamboo Shoot has 1.8 grams of protein or about 4% of daily recommended intake. Although bamboo shoot is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

• Protein: 1.84 g
• Threonine: 0.06 g
• Isoleucine: 0.06 g
• Leucine: 0.1 g
• Lysine: 0.09 g
• Phenylalanine: 0.06 g
• Valine: 0.07 g
• Histidine: 0.03 g

There is no significant amounts of tryptophan or methionine in bamboo shoot.

Protein Similar to Bamboo Shoot

Some other vegetables with similar amounts of protein to bamboo shoot by weight:

• Bok Choy: same
• Leeks: same
• Sweet Potatoes: same
• Beets: +0.1 grams

Vitamins and Minerals in Bamboo Shoot

An good source of nutrients, cooked bamboo shoot contains abundant amounts of potassium. In fact, a single cup of bamboo shoot contains 28% of recommended daily values or 639.6 milligrams of potassium.

Vitamins in bamboo shoot (1 cup):

• Riboflavin: 0.1 mg
• Niacin: 0.4 mg
• Vitamin b6: 0.1 mg
• Folate: 2.4 ug

Minerals in bamboo shoot (1 cup):

• Calcium: 14.4 mg
• Potassium: 639.6 mg
• Iron: 0.3 mg
• Magnesium: 3.6 mg
• Zinc: 0.6 mg
• Selenium: 0.5 ug
• Phosphorus: 24 mg
• Copper: 0.1 mg
• Manganese: 0.1 mg

There is no significant amounts of choline, vitamin a, thiamin, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in bamboo shoot.

Similar to Bamboo Shoot for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to bamboo shoot:

• Cilantro: -14 MG
• Parsley: +25 MG
• Spinach: +30 MG
• Water Chestnut: +61 MG

Bamboo Shoot Nutrition Chart

Bamboo Shoot in Cooking

Bamboo shoot is not too common in recipes, although it does star in quite a few. Bamboo Shoot can be consumed raw and is often sliced or chopped before cooking or serving. Most recipes call for one or two cups of bamboo shoot.

Friends and Relatives of Bamboo Shoot

Foods commonly cooked with bamboo shoot:

• Miso

Other similar relatives:

• Bok Choy
• Bean Sprouts
• Water Chestnut
• Napa Cabbage