Group · Vegetables
Bamboo shoots
Bamboo shoots are the edible young stems of the bamboo plant, harvested as soon as they emerge from the ground, before they harden. Crunchy with a delicate taste, they are a staple of Asian cooking, where they come fresh, vacuum-packed or, more often, tinned, already cooked and sliced. Nutritionally, they appeal for their lightness: with only 19.3 kcal per 100 g, they contain very little carbohydrate, almost no fat and a useful amount of fibre. Rich in water, they naturally have a place in a balanced diet and on plates where you are watching your calorie intake. Versatile, they add texture and freshness to many dishes.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 19 kcal |
| Kilojoules | 81 kJ |
| Protein | 1,7 g |
| Carbohydrate | 1,9 g |
| Fat | 0,4 g |
| Fibre | 1,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium307 mg15 %
- Copper0,1 mg10 %
- Vitamin B60,12 mg9 %
- Manganese0,14 mg7 %
- Zinc0,56 mg6 %
- Vitamin E0,63 mg5 %
- Phosphorus22,5 mg3 %
- Vitamin B20,04 mg3 %
- Vitamin B9dietary folate equivalents2,5 µg
See the other 8 nutrients
- Vitamin B10,02 mg2 %
- Iron0,28 mg2 %
- Vitamin C1,1 mg1 %
- Vitamin B30,22 mg1 %
- Vitamin B50,08 mg1 %
- Calcium10 mg1 %
- Magnesium3,5 mg1 %
- Vitamin A0,67 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The great strength of bamboo shoots is their low calorie density: you can include plenty in a meal without adding to the energy total. A portion of 80 to 120 g is enough to bring crunch and volume to a plate. If you use tinned shoots, rinse them thoroughly under clear water to reduce the salt and any residue, then drain them well before cooking.
As for nutritional values, they provide mainly water, a little fibre (around 1.2 g per 100 g), a touch of plant protein and potassium. Their glycaemic index is very low, which makes them easy to include in balanced meals. They are enjoyed stir-fried over a high heat for a few minutes, as a side to rice, in a miso soup or a fragrant stock, or sliced into homemade spring rolls.
To vary textures and flavours, combine them with other crunchy vegetables such as bean sprouts or wok classics. You can pair them with shiitake for an umami stir-fry, add red pepper for colour, or slip them into a sauté with broccoli. You will find more ideas across the whole vegetables family to build colourful plates.
- Cooking: choose a quick wok or steaming to keep the crunch and as many nutrients as possible.
- Storage: once the tin is open, put the shoots in an airtight container covered with fresh water, changed daily, and eat them within two to three days.
- Pairings: they balance protein-rich dishes (poultry, tofu, prawns) and sauces spiced with ginger or soy sauce wonderfully.
For active people, bamboo shoots are an excellent ally for cutting-phase meals or weight-watching periods: they add volume and fullness without unnecessary calories. Combine them with a complex carbohydrate source (brown rice, buckwheat) and good-quality protein for a complete meal after training. Also remember to top up your protein intake with protein snacks suited to your goals.
Point to watch: check the salt content of tinned versions and limit the sugary or very fatty sauces that often accompany this vegetable. Eaten simply and well rinsed, bamboo shoots remain a weight-loss asset and an everyday pleasure.