Food · Vegetables and Vegetable Products

Bamboo shoots nutrition facts

A typical portion of bamboo shoots (1/2 cup; 76 g, raw) has 20 calories and 2g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 11 calories (cooked, boiled, drained, with salt) to 41 (cooked).

Nutrition Facts

Serving size1/2 cup (76g)

AmountPortion

Amount per serving

Calories20

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 4g1%

Dietary Fiber 2g6%

Total Sugars 2g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 10mg1%

Iron 0.4mg2%

Potassium 410mg9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Bamboo shoots, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 2.6g; more than 28% of 8,218 USDA reference foods
Calories per 100 g: 27; more than 6% of reference foods
Sodium per 100 g: 4mg; more than 10% of reference foods

1/2 cup weighs 76 g in USDA's record for Bamboo shoots, raw (FDC 169210).

Where the calories come from: 61% carbohydrate, 8% fat and 31% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Copper0.1 mg in 1/2 cup (76 g), 16% of the Daily Value
Vitamin B60.2 mg in 1/2 cup (76 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 169210), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of bamboo shoots USDA describes

Cooked has the most calories per 100 g (41); the fewest: With salt (11)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 5 USDA descriptions of bamboo shoots, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Bamboo shoots, raw	27	2.6 g	0.3 g	4 mg
Bamboo shoots, canned, drained solids	19	1.7 g	0.4 g	7 mg
Bamboo shoots, cooked	41	1.7 g	2.9 g	15 mg
Bamboo shoots, cooked, boiled, drained, with salt	11	1.5 g	0.2 g	240 mg
Bamboo shoots, cooked, boiled, drained, without salt	12	1.5 g	0.2 g	4 mg

Every nutrient in this record (87)

The portion is 1/2 cup (76 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.98 g	2.60 g	4%
Total lipid (fat)	0.23 g	0.30 g	0%
Carbohydrate, by difference	3.95 g	5.20 g	1%
Ash	0.68 g	0.90 g
Energy	20.5 kcal	27.0 kcal
Alcohol, ethyl	0 g	0 g
Water	69.2 g	91.0 g
Total Sugars	2.28 g	3.00 g
Fiber, total dietary	1.67 g	2.20 g	6%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.052 g	0.069 g	0%
Fatty acids, total monounsaturated	0.0053 g	0.0070 g
Fatty acids, total polyunsaturated	0.10 g	0.13 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	9.88 mg	13.0 mg	1%
Iron, Fe	0.38 mg	0.50 mg	2%
Magnesium, Mg	2.28 mg	3.00 mg	1%
Phosphorus, P	44.8 mg	59.0 mg	4%
Potassium, K	405 mg	533 mg	9%
Sodium, Na	3.04 mg	4.00 mg	0%
Zinc, Zn	0.84 mg	1.10 mg	8%
Copper, Cu	0.14 mg	0.19 mg	16%
Manganese, Mn	0.20 mg	0.26 mg	9%
Selenium, Se	0.61 µg	0.80 µg	1%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0.76 µg	1.00 µg	0%
Carotene, beta	9.12 µg	12.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.76 mg	1.00 mg	5%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	3.04 mg	4.00 mg	3%
Thiamin	0.11 mg	0.15 mg	10%
Riboflavin	0.053 mg	0.070 mg	4%
Niacin	0.46 mg	0.60 mg	3%
Pantothenic acid	0.12 mg	0.16 mg
Vitamin B-6	0.18 mg	0.24 mg	11%
Folate, total	5.32 µg	7.00 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	0 mg	0 mg	0%
Vitamin K (phylloquinone)	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	5.32 µg	7.00 µg
Folate, DFE	5.32 µg	7.00 µg	1%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (17)

Nutrient	Per portion	Per 100 g
Tryptophan	0.021 g	0.027 g
Threonine	0.065 g	0.086 g
Isoleucine	0.067 g	0.088 g
Leucine	0.11 g	0.14 g
Lysine	0.10 g	0.13 g
Methionine	0.023 g	0.030 g
Cystine	0.017 g	0.022 g
Phenylalanine	0.068 g	0.090 g
Valine	0.081 g	0.11 g
Arginine	0.074 g	0.097 g
Histidine	0.032 g	0.042 g
Alanine	0.094 g	0.12 g
Aspartic acid	0.32 g	0.42 g
Glutamic acid	0.19 g	0.25 g
Glycine	0.066 g	0.087 g
Proline	0.17 g	0.22 g
Serine	0.097 g	0.13 g

Fatty acids (20)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0015 g	0.0020 g
SFA 14:0	0.0015 g	0.0020 g
SFA 16:0	0.039 g	0.051 g
SFA 18:0	0.0046 g	0.0060 g
MUFA 18:1	0.0053 g	0.0070 g
PUFA 18:2	0.087 g	0.11 g
PUFA 18:3	0.015 g	0.020 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Phytosterols	14.4 mg	19.0 mg

Source: USDA FoodData Central, FDC 169210: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in bamboo shoots?

20 in 1/2 cup (76 g) of raw; 11 to 41 per 100 g across USDA's descriptions.

How much protein is in bamboo shoots?

2g in 1/2 cup; 2.6 g per 100 g.

How much sodium is in bamboo shoots?

0mg in 1/2 cup; 4 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov