Calories in Bamboo Shoots: Nutrition Facts & Serving Sizes
Per 1 cup (1/2" slices) (151g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Bamboo shoots are the young, edible sprouts of bamboo plants, commonly used in Asian cooking in stir-fries, soups, and curries. One cup of sliced bamboo shoots (151g) contains just 41 calories, making them one of the most volume-friendly vegetables for bulking up meals without adding significant calories. Per 100g, they provide 27 calories, 2.6g of protein, 5.2g of carbs, and 0.3g of fat. Fiber comes in at 2.2g per 100g, supporting digestive health and satiety. A standout micronutrient is potassium at 533mg per 100g, which is useful for muscle function and electrolyte balance. Bamboo shoots also contain zinc (1.1mg per 100g) and phosphorus (59mg per 100g), both important for recovery and bone health.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (1/2" slices) (151g) | 40.8 | 3.9g | 7.9g | 0.5g | 3.3g |
| 0.5 cup (1/2" pieces) (76g) | 20.5 | 2g | 4g | 0.2g | 1.7g |
| 100g | 27 | 2.6g | 5.2g | 0.3g | 2.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27 | 1% |
| Protein | 2.6g | 5% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 5.2g | 2% |
| Dietary Fiber | 2.2g | 8% |
| Sugars | 3g | 6% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 13mg | 1% |
| Iron | 0.5mg | 3% |
| Potassium | 533mg | 11% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 4mg | 4% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 3mg | 1% |
| Phosphorus | 59mg | 5% |
| Zinc | 1.1mg | 10% |
| Selenium | 0.8mcg | 1% |
| Folate | 7mcg | 2% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Bamboo Shoots
Bamboo shoots are a serious tool for anyone trying to eat high-volume, low-calorie meals. At just 27 calories per 100g, you can load up a stir-fry or bowl with a full cup of bamboo shoots and barely move the calorie needle, while still adding texture, fiber, and nutrients.
The potassium content of 533mg per 100g is genuinely impressive for a vegetable. Potassium is an essential electrolyte that supports muscle contractions, nerve function, and helps counteract the blood pressure effects of dietary sodium. Active people who sweat heavily benefit significantly from potassium-rich foods.
Protein at 2.6g per 100g is higher than most vegetables, which helps bamboo shoots contribute to daily protein targets when eaten in meaningful amounts. Combined with the fiber content (2.2g per 100g), they promote satiety and help keep hunger in check during a cut.
Zinc at 1.1mg per 100g supports testosterone production, immune function, and muscle repair. Phosphorus (59mg per 100g) works alongside calcium for bone density and plays a role in ATP energy production.
For meal prep, bamboo shoots are convenient as they are widely available canned (rinse well to reduce sodium) and hold up well in batch-cooked Asian-style dishes. They are a reliable way to stretch the volume of a meal without adding meaningful calories.
Dietary Considerations
Bamboo shoots are naturally vegan, vegetarian, gluten-free, and dairy-free. They are keto-friendly given their low net carb content of approximately 3g per 100g after subtracting fiber. They are ideal for weight loss diets due to their very low calorie density. Fresh bamboo shoots require cooking to neutralize natural toxins. Canned bamboo shoots are ready to use but should be rinsed to reduce added sodium. No common allergen concerns apply.
Daily Intake (100g)
100g of bamboo shoots provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in bamboo shoots?
Bamboo shoots contain 27 calories per 100g. One cup of sliced bamboo shoots (151g) contains about 41 calories, making them one of the most calorie-efficient vegetables you can add to a meal.
Are bamboo shoots good for weight loss?
Yes, bamboo shoots are excellent for weight loss. Their low calorie density (27 calories per 100g) and decent fiber content mean you can eat a large amount of them to fill up without consuming many calories. They are a great volume food for anyone in a caloric deficit.
How much protein is in bamboo shoots?
Bamboo shoots contain 2.6g of protein per 100g, which is relatively high for a vegetable. A full cup (151g) provides about 3.9g of protein. While not a primary protein source, they contribute to total daily protein intake.
Are bamboo shoots keto-friendly?
Yes, bamboo shoots are keto-friendly. They contain 5.2g of carbs per 100g with 2.2g of fiber, giving a net carb count of around 3g per 100g. A full cup only contributes about 5g of net carbs, well within keto limits.
Are canned bamboo shoots healthy?
Canned bamboo shoots retain most of the nutritional value of fresh ones. The main concern is added sodium from the canning liquid. Rinsing canned bamboo shoots before use significantly reduces sodium content. They are a convenient, healthy option.
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