Foraged Foods
Bamboo shoot
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 22% |
| Calories | 28kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.9 g/ 71g (2%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 4.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 8 mg/ 70mg (11%) |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 19 mg/ 700mg (2%) |
Iron | 0.5 mg/ 12mg (4%) |
Potassium | 314 mg/ 2000mg (15%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
Zinc | 0.6 mg/ 7mg (9%) |
What is this food?
Bamboo shoot is a crunchy vegetable (often used in Filipino dishes like ginisa or mixed veggie stews). Per 100g, it’s low in calories (28 kcal) and provides some carbohydrates and dietary fiber (2.1g).
Why it matters to health
Bamboo shoot can support digestion because of its fiber, which helps keep you full and regular. It’s also naturally low in fat and cholesterol, and the sodium is very low (4mg per 100g), making it a good add-on when you’re building balanced meals. It has a small amount of sugar (0.6g) and carbs (4.1g), so it fits well as part of your 3 full meals + 1–2 snacks—especially when paired with protein (fish, chicken, tofu) and healthy carbs (rice in proper portions).
Healthier tips
- Use bamboo shoot as a vegetable side or mix it into ulam to add volume and fiber without adding many calories.
- For a balanced plate, pair it with lean protein (fish, chicken, tofu) and include rice or other carbs in a reasonable serving.
- If the dish is cooked with bagoong, patis, or lots of soy sauce, go easy on the salty condiments to keep sodium in check.
- Try adding it to soups and stir-fries with garlic, onions, and a little oil for flavor.
Common Filipino dishes
Bamboo shoot ginisa, Pinakbet with bamboo shoot, Sinigang with bamboo shoot, Chicken or pork with bamboo shoot, Ginisang labong with shrimp
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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