Bamboo Shoots
A crisp, mild vegetable common in East and Southeast Asian cooking, low in calories with a notable potassium content.
Gut Health
Heart Health
Energy
Bamboo shoots are low in calories, high in fiber, and provide vitamins B6 and E. They support digestive and heart health. Add to stir-fries, soups, or as a crunchy salad topping.
Bamboo Shoots
Per
1 cup, sliced, cooked (151g)
Calories
18
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
1%
Potassium
17%
Calcium
2%
Fiber
1.5g
Nutrition Highlights
Potassium, fiber, vitamin B6
Fuhrman ANDI chart, canned, 1 cup
Nutrition Density Score (ANDI Score)
144
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Always cook before eating — fresh, raw bamboo shoots contain compounds that release cyanide-related toxins and must be boiled thoroughly to neutralize them; canned shoots are already safe to eat.
Absorption Boost
Soy sauce or sesame oil — traditional pairings with no nutritional downside
Other vegetables in stir-fries — bamboo shoots' mild flavor and crunch complement a varied vegetable dish
Use Caution If
You're using fresh, raw shoots — never eat them raw or undercooked due to natural cyanogenic compounds; canned/pre-cooked shoots are safe
You're on a low-sodium diet — canned bamboo shoots are often packed in salted brine
Storage
Refrigerate canned, opened bamboo shoots in fresh water, changed daily, for about a week.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Hydration and energy
Objective
(Quarterly)
Potassium levels
Fasting blood glucose