Bamboo Shoot Nutrition Facts and 16 Health Benefits

Bamboo Shoots Nutrional Facts

Bamboo shoots, the delicious food are nutritious which offer a wide range of health benefits. As per the study, about 500 grams of cooked bamboo shoots offer the following nutritional facts:

• Calories: 70-90 kcal
• Protein: 6-7 grams
• Fat: 0.5-1 gram
• Carbohydrates: 12-14 grams
• Dietary Fiber: 5-7 grams
• Sugars: 3-4 grams
• Vitamin B6: 0.2-0.3 mg
• Folate: 30-40 mcg
• Vitamin C: 5-10 mg
• Potassium: 600-700 mg
• Phosphorus: 100-150 mg
• Calcium: 30-40 mg
• Magnesium: 40-50 mg
• Zinc: 1-2 mg

Calories

About 500 grams of cooked bamboo shoots offer 70-90 kcal of calories. This calorie is necessary for us to stay energetic and be able to work properly. As per the study, we need around 2500 kcal per day to maintain sound health and we get a good amount of calories from bamboo shoots dishes.

Protein

At this measure of 500 grams of bamboo shoots, we get about 6-7 grams of protein. Protein works as a building block of our body as it plays a major role in the growth and development of cells and tissues. So, bamboo shoots are a great source of protein thereby helping us develop the overall body.

Carbohydrate

This dish provides around 12-14 grams of carbohydrates which is the most essential nutritional element to retain energy in the body. This energy is utilized to carry out every function and to make our day pleasing. It also includes dietary fiber and sugars.

• Dietary Fiber: This food also offers a good amount of dietary fiber about 5-7 grams per 500 grams of cooked bamboo. We need dietary fiber for sound digestion.
• Sugars: This food provides around 3-4 grams of sugars per 500 grams which is necessary for energy as well as to fulfill the glucose requirements of the body.

Vitamins and Minerals

Around 500 grams of cooked bamboo shoots offer many vitamins and minerals values such as:

• Vitamin B6: This food offers around 0.2-0.3 mg of vitamin B6 which is necessary for improving anemia, and brain health as well this contributes to the reduction of the risk of cancer.
• Folate: Bamboo shoots curry provides around 30-40 mcg of folate that is necessary for the good health of the liver, and heart as well as beneficial for pregnancy.
• Vitamin C: We get around 5-10 mg of Vitamin C from 500 grams of cooked bamboo shoots which helps us keep our oral and skin health good. It also makes sure there is a good amount of blood in our body.
• Potassium: This food offers around 600-700 mg of potassium which is necessary for blood pressure levels and stroke.

Benefits of Bamboo Shoots

Bamboo shoots are high in nutritional value and provide many health benefits. Here are some powerful health benefits of this food:

1. Helps in Digestive Health

With regular consumption of bamboo shoots, it will help with your digestive issues. Maintaining digestive health is absolutely necessary to feel fresh and comfortable as well as to reduce the risk of colon cancer. Actually, this food contains a good amount of soluble and insoluble fiber that helps in healthy digestion.

The fiber content in this food provides a good help in the smooth movement of food through our digestive tract, thereby reducing the risk of gastrointestinal disorders. With the right way of incorporating this amazing dish into your diet, you will be able to make your gut health happy.

2. Supports Weight Loss

Weight loss is a major issue that most of us might be facing. We do a lot of physical exercise, running, and giving up our favorite food to maintain a fit and attractive look. Here are bamboo shoots, which you can add to your weight loss diet list.

Let me tell you, the high fiber content in this amazing dish promotes satiety, which can assist in controlling appetite thereby reducing overall calorie intake. This activity further makes them a beneficial food for weight loss and weight management. You should definitely give it a try.

3. Anti-inflammatory Properties

The antioxidants and phytochemicals present in bamboo shoots possess anti-inflammatory properties. Actually, anti-inflammatory agents play a major role in blocking certain substances in our body that cause inflammation. They are also used to treat many different conditions right from redness in skin, bruises, and wounds to even cancer.

Hence, the regular consumption of this essential food can help us reduce inflammation in the body, potentially alleviating symptoms of inflammatory conditions. However, it is better to eat only after knowing the right method of cooking and side dish incorporation. 

4. Rich in Antioxidants

Interestingly, bamboo shoots are rich in various antioxidants such as phenolic acids and flavonoids. These compounds have a special role in helping neutralize free radicals in our body, thereby reducing oxidative stress and lowering the risk of chronic diseases.

Not just that, these compounds are necessary in our body as they take an active participation in cell division and maintain the overall health of our body. Kindly incorporate this food with other dishes or consume this solely, you will get many health benefits without sending much money.

5. Improves Skin Health

Glowing and healthy skin is a dream of many people and they might be spending lots of time as well as money to get this goal. One of the major things they do is take care of food habits and here you have a beautiful food option, bamboo shoots. Yes, this food is necessary to keep our skin healthy sound, and attractive.

Actually, the antioxidants and vitamin C present in bamboo shoots support the health of our skin by protecting it against oxidative damage. They can also help us reduce the signs of aging thereby promoting a clear, youthful complexion. Just consume this food regularly and feel the change in your skin.

6. Promotes Heart Health

As per the reports, about 1 in 5 people in the United States died from heart disease in the year 2022. Similarly, there are around 2,552 deaths from total cardiovascular disease (CVD) each day in 2024. This is a serious matter which needs a quick solution. One of the major solutions for heart-related issues is changing food habits.

For that, bamboo shoots are also the best option since they are low in fat and are cholesterol-free. Also, the dietary fiber and potassium content in this food help manage blood pressure and cholesterol levels thereby reducing the risk of cardiovascular diseases.

7. Regulates Blood Pressure

As the age increases, blood pressure becomes a common health issue. Well, you need to take care of diet and exercise to balance your blood pressure levels. Both low and high BP are dangerous so it's better to balance them at the right level. Besides exercise and medication, you can also do this by including bamboo shoots in your regular diet.

Yes, the potassium content in this delicious food helps regulate blood pressure by balancing the effects of sodium in the body. Interestingly, this mineral is vital for maintaining heart health and preventing hypertension.

8. Supports Healthy Vision

The versatile food bamboo shoots also help you with your vision. It contains small amounts of vitamin A and carotenoids, which are quite beneficial for eye health. These nutrients literally help maintain good vision thereby reducing the risk of age-related macular degeneration.

You may not know this, but carotenoids work as an important factor to absorb light in the retina, thereby protecting our eyes from the brightness of light or screens. Likewise, the Vitamin A in this food helps us from night blindness by reducing the production of certain pigments that cause night blindness. 

9. Prevents Anemia

As per the study, bamboo shoots offer around 0.5 mg of iron which is absolutely essential for our body for proper growth and development. It is responsible for preventing anemia by supporting the production of hemoglobin, which is necessary for oxygen transport in the blood.

Hence, it is the best idea to include this food in your regular diet to maintain a good amount of iron in your body thereby protecting from anemia. This disease causes tiredness, weakness and shortness of breath thereby making it prone to fatal diseases such as heart problems and sickle cell anemia. 

10. Promotes Healthy Hair

You might be applying so many hair care products to make your hair healthy and beautiful. You can also try including bamboo shoots in your regular diet. Actually, the antioxidants and vitamin content in this food contribute to healthy hair growth. 

These compounds help strengthen hair follicles, prevent hair loss, and also maintain a healthy scalp. Just by this small addition to your regular diet, you can get healthy and smooth hair, so why not do this rather than wasting money on expensive treatments and hair care products?

11. Supports Healthy Pregnancy

Pregnancy, the sensitive phase in itself requires a lot of research while selecting the best food. One such food can be bamboo shoots which provide essential nutrients such as folate. Folate commonly called folic acid is quite necessary for fetal development during pregnancy as it helps prevent neural tube defects and supports the healthy growth of the baby.

If you are pregnant and want something healthy and beneficial along with retaining the brilliant taste then bamboo shoots fit well in your diet list. However, consult the doctor once for the right amount and right direction of cooking.

12. Promotes Liver Health

The liver, the most sensitive and hard-working body part is a natural detox provider. It is responsible for throwing out unnecessary stuff from the body thereby maintaining good health. Similarly, the detoxifying and antioxidant properties of bamboo shoots contribute to liver health.

Actually, they help protect our liver from damage caused by toxins and support its role in detoxification. So include liver in your regular diet and see the difference.

13. Reduces Cholesterol Levels

High cholesterol level is a serious issue, that is concerned with our food behavior and lifestyle. For this, you need to make a smart choice in terms of diet list. One such beneficial food is bamboo shoots. Actually, this food contains phytosterols which are plant compounds that can help lower cholesterol levels.

Not just that, these compounds reduce the absorption of cholesterol in the intestines, supporting our heart health. So, be smart and make the right choice for your heart health. 

14. Improves Blood Circulation

Do you know that the presence of potassium and iron in bamboo shoots supports healthy blood circulation? Well, iron is essential for the production of hemoglobin, while potassium helps maintain proper blood pressure and vascular function.

Amazingly, you can get these benefits from a single food that is none other than delicious bamboo shoots. For the best result, you can avoid the addition of too many spices to the mix.

15. Supports Bone Health

Bamboo shoots are rich in minerals such as calcium and phosphorus, which are necessary for maintaining strong and healthy bones. Healthy bones are essential to lead a healthy life thereby feeling comfort while running, walking, dancing, or hiking. 

So, regular consumption of this food can contribute to bone density and reduce the risk of osteoporosis.

16. Anti-Cancer Properties

Cancer, the fatal disease mostly takes many lives in a year. Even though its treatment has been possible, it is a painful and costly process. Interestingly, some studies have shown that the antioxidants and phytochemicals present in bamboo shoots may have anti-cancer properties.

They are helpful in preventing the growth of cancer cells and reducing the risk of certain cancers. So, make a wise decision and include this beneficial plant in your snack and meal, you will start feeling the health benefits soon.

Uses of Bamboo Shoots

Bamboo shoots despite their amazing taste and health benefits can be used for several purposes. The versatile nature of this food makes it a useful thing in several other industries such as:

• Cosmetic Industry: Bamboo shoots are useful in the cosmetic industry as an antioxidant and hydrating properties of this food help smooth and nourish our skin and hair. We can see a good use of this food in hair and skin care products.
• Natural Pesticide: Another amazing use of this plant is natural pesticide.  They work effectively to repel insects and pests and also reduce the need for chemical pesticides. By using this we can promote organic farming which is good for our health and the environment.
• Animal Feed: Besides other uses, we can use bamboo shoots to feed our cattle. Suffucile with necessary nutritional elements we can use this food to fulfill the nutritional requirements of animals.
• Culinary Utensils: Bamboo shoots are also being used to craft cooking utensils like chopsticks, skewers, and spatulas. These items are biodegradable and environmentally friendly, which offers a sustainable alternative to plastic and metal utensils.
• Food Preservation: One of the challenging things in the kitchen is food preservation, right? Well, you can use bamboo shoots or any other foods that go well with its incorporation to make pickles. This will preserve food for a long time as well as offer a tangy and tasty flavor.

Hence, the above uses further clarify the need for bamboo shoots not only for health but also to make our daily lives easy.