Bamboo Shoots in Water
Bamboo shoots are a classic, authentic ingredient of Asian cooking, known for their distinctive crunch and their great ability to absorb the flavours of spices and broth. Their glycemic index does not apply, and they are a fun, refreshing addition that fills the plate with volume and fibre while adding hardly any calories.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Add them to stir-fries with strips of chicken, vegetables and sesame oil, or to an Asian chicken soup for more plant variety.
Best preparation methods
Always use canned or pre-boiled shoots, and blanch them for a few minutes in boiling water to remove any natural bitterness and keep them perfectly fresh.
Important Nutritional Note
They contain a good amount of potassium and soluble fibre, which help keep digestion smooth and limit the absorption of LDL cholesterol.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 27 kcal | 27 kcal |
| Protein | 2.6 g | 2.6 g |
| Carbohydrate | 5.2 g | 5.2 g |
| Available carbohydrate | 3 g | 3 g |
| Fat | 0.3 g | 0.3 g |
| Dietary fibre | 2.2 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 27 kcal per 100 g, ranking 26 of 57 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Do bamboo shoots affect blood sugar levels?
Not at all. They are almost sugar-free and provide pure fibre that helps slow the absorption of the rest of the meal.
What is the nutritional value of a 100 g portion of drained bamboo shoots?
Only about 27 kcal, 2.6 g of protein and 2.2 g of fibre, with almost no fat or sugar.
Are fresh bamboo shoots safe to eat raw?
Warning: never eat fresh bamboo shoots raw, because they contain natural cyanogenic compounds that are completely removed by boiling and canning.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.