Bamboo Shoots: 5 Incredible Health Benefits And Nutrition Facts

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Whether you want to use it as a spice or as a cure, bamboo is a great option. Bamboo shoots are the right choice for maintaining your health. It is a truly versatile plant.

What is interesting about bamboo is its edible shoots. If you are craving exotic foods, this is the right choice for you.

You can even get them in stores in sliced forms. They can be fresh or canned. Since they aren’t poisonous, Asian cuisine is unthinkable without bamboo shoots.

You can use them in soups or salads. So, it’s a dietary addition that can be put into a dish as a vegetable. They need to be cooked very well before eating.

Bamboo Shoots: Health Benefits And Nutrition Facts

Nutrition Facts

Young bamboo shoots are very low in calories. When cooked, they contain only 36 calories per 100 grams. Water makes up as much as 87% of bamboo shoots. Hence, it will fit perfectly into your diet.

Bamboo shoots contain a significant amount of calcium and phosphorus, which are very good for your bones and teeth.

Also, being rich in Vitamin C, bamboo shoots help strengthen your immune system.

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100 grams of cooked bamboo shoots provide the following nutrients (1).

  • Water: 87.28 grams
  • Calories: 36 kcal
  • Protein: 3.45 grams
  • Dietary Fiber: 2.9 grams
  • Fat: 0.4 grams
  • Carbohydrate: 6.89 grams
  • Calcium: 17 mg
  • Iron: 0.66 mg
  • Phosphorus: 78 mg
  • Potassium: 706 mg
  • Vitamin C: 4.5 mg
  • Zinc: 1.46 mg

Health Benefits Of Bamboo Shoots:

There are many more health benefits of using bamboo shoots. Relatively recent research shows that they are useful in the treatment of cancer, cardiovascular disease, and digestive problems (2). It’s important information because these are widespread health problems.

1. Gluten-free

Bamboo shoots are recommended if you are on a low-oxalate diet. And, they are gluten-free.

Therefore, bamboo shoots can be an ideal food for people with celiac disease.

2. Helps Reduce Blood Pressure

Bamboo shoots are incredibly high in potassium. As much as 706 mg of potassium per 100 grams makes them an excellent solution for lowering your blood pressure.

Potassium also expels water from your body. Therefore, your heart and kidneys will work better with potassium absorption.

3. Good For Diabetes

Bamboo shoots seem to be an excellent solution for people with diabetes, as well (3).

In one study (4), bamboo shoots improved insulin sensitivity on rats and significantly reduced blood sugar levels.

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4. Keto-Friendly

The keto diet is trendy in the world today. If this is your lifestyle, you will be delighted to find out that bamboo shoots are very keto-friendly food.

When cooked, they contain only 6.89 grams of carbohydrates per 100 grams.

5. Helps Reduce Blood Cholesterol Levels

Bamboo shoots have high fiber and less fat content (5).

Research says the fiber in bamboo shoots may help lower total blood cholesterol levels (6).

Fiber may also improve your digestion and keep you full for longer.

Moreover, a study on rats says the fiber in bamboo shoots prevents obesity by improving gut health (7).

How does bamboo shoots taste like?

Well, the taste of bamboo shoots is hard to describe, maybe something like chestnuts, with a distinctive aroma. Therefore, you can use them in cakes or some other treats for creating an unusual taste in this way.


The potential of bamboo shoots has not yet been fully explored. However, considering the research so far, it’s clear that the possibilities of their application are enormous. Hence, adding them to your regular diet will keep you fit and healthy.

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