How Many Calories in Bamboo Shoots? Nutrition Facts & Macros
100 grams of bamboo shoots (canned, drained) has 19 calories
Protein 1.7g · Carbs 3.2g · Fat 0.4g
Bamboo shoots have just 19 calories per 100g — one of the lowest-calorie vegetables you can eat. Crunchy, mild-flavored edible shoots of bamboo plants. Very low in everything: fat (0.4g), carbs (3.2g with 1.4g fiber = 1.8g net), and sodium when drained (7mg). A staple in Asian cooking — stir-fries, soups, curries, and spring rolls. High water content (94%) makes them filling with minimal calories.
79 kJ · per 100g · Water: 94.32 g
Calorie Calculator: Bamboo Shoots
100 g Bamboo Shoots contains 19 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, sliced (131g) | 25 kcal | 2.3g | 4.2g | 0.5g |
| 1 can, drained (227g) | 43 kcal | 3.9g | 7.3g | 0.9g |
| 100 grams | 19 kcal | 1.7g | 3.2g | 0.4g |
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Bamboo Shoots — Nutrition Facts
| Bamboo Shoots | per 100g |
|---|---|
| Calories | 19 kcal |
| Protein | 1.72 g |
| Fat | 0.4 g |
| Carbs | 3.22 g |
| Fiber | 1.4 g |
| Sugar | 1.89 g |
| Sodium | 7 mg |
| Potassium | 80 mg |
| Magnesium | 4 mg |
| Phosphorus | 25 mg |
| Vitamin C | 1.1 mg |
| Vitamin B6 | 0.136 mg |
| Folate | 3 mcg |
| Water | 94.32 g |
Source: USDA FoodData Central (FDC ID: 169212) · Data verified April 2026
Variations
In stir-fry
The most popular way to eat bamboo shoots. Slice thin and toss into a hot wok with garlic, soy sauce, and your choice of protein. Bamboo shoots add crunch and bulk with minimal calories (19 kcal/100g). Classic pairings: chicken and bamboo shoot stir-fry, beef with bamboo shoots, or mixed vegetable wok. Add in the last 2-3 minutes to maintain crunch.
In soup (Thai/Chinese)
Bamboo shoots are a classic ingredient in Asian soups — from Thai red curry soup to Chinese hot and sour soup. They hold their texture well during simmering and add subtle sweetness. Popular in Tom Yum, Tom Kha, and clear broths. Cut into matchsticks or thin slices. The bamboo shoots themselves add almost no calories to the soup.
Pickled (menma)
Menma — Japanese fermented and seasoned bamboo shoots, a classic ramen topping. Dried, fermented, then simmered in soy sauce, mirin, and sesame oil. Rich umami flavor, chewy texture. Also popular as a snack or side dish (shinachiku). Higher in sodium than plain canned bamboo shoots due to the soy sauce marinade. About 30-40 kcal per serving.
Dietary Perspectives
For Weight Loss
Bamboo shoots are perfect for weight loss — only 19 calories per 100g. Use them to add volume and crunch to stir-fries, soups, and salads without adding significant calories. High water content (94%) and fiber (1.4g) help with fullness. Very low sodium when drained (7mg). Replace higher-calorie ingredients like noodles or water chestnuts with bamboo shoots.
For Athletic Performance
Bamboo shoots are very low calorie (19 kcal) — not a significant energy source for athletes. However, they provide vitamin B6 (0.14mg) which supports protein metabolism and energy production. Best as a low-calorie side or stir-fry ingredient to add texture without excess calories. Pair with rice and protein for a balanced post-workout meal.
For Keto
Bamboo shoots are excellent for keto — only 1.8g net carbs per 100g (3.2g total minus 1.4g fiber). Use freely in stir-fries, soups, and as a low-carb side dish. They add satisfying crunch and volume without affecting your carb budget. Nearly zero fat and very low protein — a pure volume food for keto meals.
Frequently Asked Questions
How many calories are in bamboo shoots?
100g of canned bamboo shoots (drained) has only 19 calories — 3.2g carbs (1.4g fiber = 1.8g net), 0.4g fat, 1.7g protein. One cup of sliced bamboo shoots (~131g) has about 25 calories. One of the lowest-calorie foods available.
Are bamboo shoots healthy?
Very healthy for their calories. Good source of fiber (1.4g per 100g), potassium (80mg), phosphorus (25mg), and vitamin B6 (0.14mg). Extremely low in sodium when drained (7mg). High water content (94%) aids hydration. Used in traditional medicine for digestive health.
How do you cook bamboo shoots?
Canned bamboo shoots are pre-cooked — rinse and drain, then add to stir-fries, soups, or curries in the last few minutes. Fresh bamboo shoots must be boiled 20-30 minutes first to remove natural toxins (cyanogenic glycosides). Slice thin for stir-fries, dice for fried rice, or cut into strips for spring rolls.
Are bamboo shoots good for weight loss?
Excellent — only 19 kcal per 100g with 1.4g fiber. One of the lowest-calorie foods that still adds texture and bulk to meals. Use them to bulk up stir-fries and soups without adding significant calories. High water content (94%) helps with fullness.
What do bamboo shoots taste like?
Mild, slightly sweet and earthy with a satisfying crunch. Canned bamboo shoots have a more neutral flavor than fresh. They absorb flavors from sauces and seasonings well — similar to water chestnuts but softer. Fresh bamboo shoots are sweeter with a more distinct vegetal flavor.
Can you eat bamboo shoots raw?
Canned bamboo shoots are safe to eat directly — they're pre-cooked during canning. Raw fresh bamboo shoots should NOT be eaten uncooked. They contain taxiphyllin (a cyanogenic glycoside) that must be neutralized by boiling 20-30 minutes. Always cook fresh bamboo shoots before eating.
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