How Many Calories Does Bamboo Have? Your Guide to Bamboo Nutrition

November 26, 2025 •

4 min read

With approximately 27 kilocalories per 100 grams of raw shoots, bamboo is a remarkably low-calorie vegetable. This makes the edible portion of the plant a popular staple in many cuisines and a prime ingredient for those monitoring their calorie intake.

Quick Summary

Bamboo shoots are a nutritious, low-calorie food prized for their high fiber content. The number of calories can vary based on whether the shoots are raw, cooked, or canned, but they remain an excellent choice for a health-conscious diet.

Key Points

Low Calorie Profile: A 100-gram serving of raw bamboo shoots contains approximately 27 calories.
Processing Reduces Calories: The calorie count in cooked bamboo is even lower, around 12-17 kcal per 100g, while canned versions are also very low.
High in Dietary Fiber: Bamboo shoots are rich in fiber, which aids digestion, promotes fullness, and can assist with weight loss.
Rich in Micronutrients: They contain beneficial vitamins like B6 and E, and minerals including potassium, copper, and manganese.
Requires Proper Cooking: Raw bamboo shoots are toxic and must be boiled before eating to eliminate harmful compounds.
Supports Heart and Gut Health: The fiber and potassium in bamboo contribute to lower cholesterol and regulated blood pressure, and act as a prebiotic for gut health.
Different Forms, Different Nutrition: Fresh shoots have the highest nutrient concentration, while canned versions may contain more sodium.

The Surprising Nutrition of Bamboo Shoots

While a prominent feature of Asian cuisine, bamboo shoots are more than just a crunchy addition to stir-fries. They are a nutritious and versatile food, particularly known for their minimal calorie count and high dietary fiber content. Understanding the caloric value of different preparations can help you incorporate this vegetable into your diet effectively.

Caloric Content Across Different Preparations

The energy value of bamboo varies depending on its form—raw, cooked, or canned. The differences are important for accurate dietary tracking, though all forms are generally considered low in calories.

Raw Bamboo Shoots

Freshly harvested, raw bamboo shoots are incredibly low in calories. A standard 100-gram serving typically contains just 27 kilocalories. This low energy density is paired with a high water and fiber content, making raw shoots a satiating addition to a meal. However, it is crucial to note that raw shoots contain cyanogenic glycosides and must be thoroughly cooked to be safely consumed.

Cooked Bamboo Shoots

Cooking bamboo shoots can slightly alter their nutrient profile and caloric density. A cup of cooked bamboo shoots (about 155 grams) contains around 64 calories. The cooking process, which typically involves boiling, deactivates the toxic compounds present in the raw vegetable. While some water-soluble vitamins may be lost during cooking, the shoots retain many beneficial minerals and their dietary fiber.

Canned Bamboo Shoots

Canned bamboo shoots offer a convenient, ready-to-use option, but their nutritional content can differ. One cup of drained, canned bamboo shoots provides approximately 25 calories. While canned versions retain their low-calorie and high-fiber properties, they may have a higher sodium content due to the preserving liquid. It is advisable to choose low-sodium canned options or rinse them thoroughly before use.

Bamboo Fiber Powder

Beyond the edible shoots, processed bamboo fiber is used as a dietary supplement or low-carb flour substitute. A 100-gram serving of commercial bamboo fiber powder can contain around 190 calories. While this sounds high, it is because the fiber is concentrated, and it is primarily used in small quantities to boost the fiber content of baked goods without adding carbs or significant calories.

Comparison of Caloric Content

The following table compares the approximate nutritional values per 100 grams of bamboo shoots in different states.


Nutrient (per 100g)	Raw Shoots	Cooked Shoots	Canned Shoots
Calories	27 kcal	~12–17 kcal	~19 kcal
Protein	2.6g	1.68g	2.3g
Fat	0.3g	2.93g	0.5g
Fiber	2.2g	1.4g	1.8g
Sodium	4mg	78mg	9.2mg

Note: Nutritional values can vary based on bamboo species and preparation methods.

Health Benefits of This Low-Calorie Vegetable

Beyond its low-calorie status, bamboo shoots offer a wide range of health benefits that make them a valuable addition to a balanced diet.

Promotes Weight Loss: The combination of low calories and high fiber content helps you feel fuller for longer, which can prevent overeating and aid in weight management.
Supports Digestive Health: The rich dietary fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting healthy digestion. This can help with regularity and prevent issues like constipation.
Boosts Heart Health: High fiber content and the presence of phytosterols can help lower total and 'bad' LDL cholesterol levels. The significant potassium content helps regulate blood pressure.
Provides Essential Nutrients: Bamboo shoots are a good source of vitamins like B6 and E, as well as minerals such as copper, potassium, and manganese.
Acts as an Antioxidant: The presence of phenolic compounds gives bamboo shoots potent antioxidant properties, which help protect the body against damaging free radicals.

Culinary Uses and Safe Preparation

After proper preparation, bamboo shoots are ready to be used in countless dishes. They can be found fresh, canned, or dried. The key to safe consumption is properly cooking the shoots to eliminate any natural toxins. For fresh shoots, peeling and boiling them for 20-30 minutes (or longer for large shoots) is the standard procedure. Canned shoots are already processed and only require rinsing to reduce sodium.

Bamboo shoots are incredibly versatile and can be used in:

Stir-fries
Soups
Curries
Salads
Pickles

Safety Considerations

It is crucial to never eat fresh, raw bamboo shoots without proper preparation due to the presence of cyanogenic glycosides, which can be harmful. Boiling effectively eliminates this risk. Some individuals with specific health concerns, such as pregnant women or those with thyroid issues, should consult a healthcare provider regarding consumption.

For more detailed information on preparation and uses, see resources from culinary and health experts, such as this guide from Healthline: Bamboo Shoots: Nutrients, Benefits, and More.

Conclusion

Bamboo shoots are a low-calorie, nutrient-dense food with a minimal caloric footprint. Their high fiber content, combined with essential vitamins and minerals, makes them an excellent choice for supporting weight management, heart health, and digestive function. While the exact caloric count depends on the preparation method, all edible forms offer a healthy and flavorful addition to many recipes, provided they are cooked properly before consumption.

Frequently Asked Questions

Yes, bamboo shoots are excellent for weight loss. They are very low in calories but high in dietary fiber, which promotes a feeling of fullness and can help reduce overall calorie intake.

No, you should never eat raw bamboo shoots. They contain cyanogenic glycosides, which are toxic. Thorough boiling is required to neutralize these compounds and make the shoots safe for consumption.

Canned bamboo shoots retain most of their low-calorie and high-fiber benefits. However, some water-soluble vitamins and amino acids are lost during processing, and canned varieties may have higher sodium content.

A one-cup serving (approximately 155 grams) of cooked bamboo shoots contains about 64 calories.

Bamboo shoots offer several health benefits, including supporting heart health by lowering cholesterol, aiding digestion, promoting weight loss, and providing antioxidants to fight cell damage.

Commercial bamboo fiber powder contains calories, roughly 190 kcal per 100 grams. While advertised as a low-carb alternative, its caloric value comes from its concentrated dietary fiber content.

Yes, bamboo shoots are considered a keto-friendly food. They are low in both calories and net carbs, with most of their carbohydrate content coming from indigestible dietary fiber.