Bamboo Shoots Health Benefits and Nutrition Facts

Nutritional summary

Bamboo shoots are notably low in fat and calories while providing a high concentration of dietary fibre, including cellulose, hemicellulose, and lignin . This combination of low energy density and high fibre is well-established as a tool for managing blood sugar and cholesterol levels .
These shoots are a significant source of potassium, an essential mineral for heart health and fluid balance, and contain various amino acids including lysine, which is often limited in other plant-based foods .
The fibre content of bamboo shoots increases as the plant ages, meaning older shoots provide more structural carbohydrates but may have a tougher texture .
Early research in animal models suggests that bamboo shoot fibre and fermented bamboo products may influence the gut microbiota (the community of bacteria in the digestive tract), potentially reducing markers of systemic inflammation .

Interesting fact

Bamboo shoots can grow so rapidly—up to 100 centimeters in 24 hours—that they are one of the fastest-growing food sources on the planet.

Standout nutrients

SUPER

SOURCE

Potassium

ELITE

SOURCE

Water

kcal per 100g

Protein3.60g

Fat0.10g

Carbs6.00g

Fiber0.70g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Bamboo is a highly renewable resource requiring minimal pesticides and water.

Confidencehigh

Storage

Refrigerate

1–2 weeks

Keep submerged in water and change water daily if fresh

Refrigerate After Opening

3–5 days

For canned or vacuum-packed varieties

Flavour

Data & Sources

Harmonized from 1 validated source

French Food Database

1 contributing source food

Claim citations

The Nutritional Facts of Bamboo Shoots and Their Usage as Important Traditional Foods of Northeast India - PMC

[1]pmc.ncbi.nlm.nih.gov

Value addition to bamboo shoots: a review - PMC

[2]pmc.ncbi.nlm.nih.gov

Effects of Processing on Antinutrients, Bioactives and Functional Properties of Bamboo Shoots (Bambusa beecheyana) - PMC

[3]pmc.ncbi.nlm.nih.gov

Bamboo Shoots Modulate Gut Microbiota, Eliminate Obesity in High-Fat-Diet-Fed Mice and Improve Lipid Metabolism - PMC

[4]pmc.ncbi.nlm.nih.gov

Quality improvement of bamboo shoots by removal of antinutrients using different processing techniques: A review - PMC

[5]pmc.ncbi.nlm.nih.gov

Bamboo shoot fiber prevents obesity in mice by modulating the gut microbiota - PMC

[6]pmc.ncbi.nlm.nih.gov

Bamboo shoot fermented products alleviated DSS-induced ulcerative colitis in mice by effectively controlling inflammatory reactions and adjusting the gut microbiota and its metabolites - PMC

[7]pmc.ncbi.nlm.nih.gov

Fermented Bamboo Fiber Improves Productive Performance by Regulating Gut Microbiota and Inhibiting Chronic Inflammation of Sows and Piglets during Late Gestation and Lactation - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

83.4

Version

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