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Bamboo shoot nutrition: calories, carbs, GI, protein, fiber, fats

Bamboo shoots, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Bamboo shoot

Bamboo shoot
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Glycemic load 1 (low)
Calories ⓘ Calories per 100-gram serving 27
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 3 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 0.5 cup (1/2" pieces) (76 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -8 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 112mg
TOP 12% Potassium ⓘHigher in Potassium content than 88% of foods
TOP 31% Vitamin C ⓘHigher in Vitamin C content than 69% of foods
TOP 32% Copper ⓘHigher in Copper content than 68% of foods
TOP 35% Fiber ⓘHigher in Fiber content than 65% of foods
TOP 39% Vitamin B1 ⓘHigher in Vitamin B1 content than 61% of foods

Bamboo shoot calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 27

Bamboo shoot Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Bamboo shoot Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 19% 3% 26% 48% 1% 30% 64% 35% 5% 0%
Calcium: 13 mg of 1,000 mg 1%
Iron: 0.5 mg of 8 mg 6%
Magnesium: 3 mg of 420 mg 1%
Phosphorus: 59 mg of 700 mg 8%
Potassium: 533 mg of 3,400 mg 16%
Sodium: 4 mg of 2,300 mg 0%
Zinc: 1.1 mg of 11 mg 10%
Copper: 0.19 mg of 1 mg 21%
Manganese: 0.262 mg of 2 mg 11%
Selenium: 0.8 µg of 55 µg 1%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Potassium
533 mg
TOP 12%
Copper
0.19 mg
TOP 32%
Manganese
0.262 mg
TOP 47%
Zinc
1.1 mg
TOP 52%
Calcium
13 mg
TOP 68%
Phosphorus
59 mg
TOP 74%
Iron
0.5 mg
TOP 77%
Selenium
0.8 µg
TOP 84%
Sodium
4 mg
TOP 92%
Magnesium
3 mg
TOP 94%
Choline
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Vitamin A: 20 IU of 5,000 IU 0%
Vitamin E : 1 mg of 15 mg 7%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4 mg of 90 mg 4%
Vitamin B1: 0.15 mg of 1 mg 13%
Vitamin B2: 0.07 mg of 1 mg 5%
Vitamin B3: 0.6 mg of 16 mg 4%
Vitamin B5: 0.161 mg of 5 mg 3%
Vitamin B6: 0.24 mg of 1 mg 18%
Folate: 7 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
4 mg
TOP 31%
Vitamin B1
0.15 mg
TOP 39%
Vitamin B6
0.24 mg
TOP 45%
Vitamin E
1 mg
TOP 46%
Vitamin A
20 IU
TOP 58%
Folate
7 µg
TOP 72%
Vitamin B2
0.07 mg
TOP 75%
Vitamin B3
0.6 mg
TOP 76%
Vitamin B5
0.161 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

3% 6% 89%
Protein:
Daily Value: 5%
2.6 g of 50 g
5%
Fats:
Daily Value: 0%
0.3 g of 65 g
0%
Carbs:
Daily Value: 2%
5.2 g of 300 g
2%
Water:
Daily Value: 5%
91 g of 2,000 g
5%
Other:
0.9 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 29% 25% 19% 16% 20% 9% 16% 18% 18%
Tryptophan: 27 mg of 280 mg 10%
Threonine: 86 mg of 1,050 mg 8%
Isoleucine: 88 mg of 1,400 mg 6%
Leucine: 140 mg of 2,730 mg 5%
Lysine: 134 mg of 2,100 mg 6%
Methionine: 30 mg of 1,050 mg 3%
Phenylalanine: 90 mg of 1,750 mg 5%
Valine: 106 mg of 1,820 mg 6%
Histidine: 42 mg of 700 mg 6%

Fat type information

33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g

Fiber content ratio for Bamboo shoot

58% 42%
Sugar: 3 g
Fiber: 2.2 g
Other: 0 g

All nutrients for Bamboo shoot per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 27kcal 1% 95% 1.7 times less than OrangeOrange
Protein 2.6g 6% 73% 1.1 times less than BroccoliBroccoli
Fats 0.3g 0% 85% 111 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4mg 4% 31% 13.3 times less than LemonLemon
Net carbs 3g N/A 63% 18.1 times less than ChocolateChocolate
Carbs 5.2g 2% 59% 5.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.5mg 6% 77% 5.2 times less than BeefBeef
Calcium 13mg 1% 68% 9.6 times less than MilkMilk
Potassium 533mg 16% 12% 3.6 times more than CucumberCucumber
Magnesium 3mg 1% 94% 46.7 times less than AlmondAlmond
Sugar 3g N/A 55% 3 times less than Coca-ColaCoca-Cola
Fiber 2.2g 9% 35% 1.1 times less than OrangeOrange
Copper 0.19mg 21% 32% 1.3 times more than ShiitakeShiitake
Zinc 1.1mg 10% 52% 5.7 times less than BeefBeef
Phosphorus 59mg 8% 74% 3.1 times less than Chicken meatChicken meat
Sodium 4mg 0% 92% 122.5 times less than White BreadWhite Bread
Vitamin A 20IU 0% 58% 835.3 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 1mg 7% 46% 1.5 times less than KiwifruitKiwifruit
Selenium 0.8µg 1% 84%
Manganese 0.26mg 11% 47%
Vitamin B1 0.15mg 13% 39% 1.8 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 75% 1.9 times less than AvocadoAvocado
Vitamin B3 0.6mg 4% 76% 16 times less than Turkey meatTurkey meat
Vitamin B5 0.16mg 3% 84% 7 times less than Sunflower seedSunflower seed
Vitamin B6 0.24mg 18% 45% 2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 7µg 2% 72% 8.7 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.07g 0% 84% 85.4 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 93% 1399.9 times less than AvocadoAvocado
Polyunsaturated fat 0.13g N/A 83% 352 times less than WalnutWalnut
Tryptophan 0.03mg 0% 91% 11.3 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 91% 8.4 times less than BeefBeef
Isoleucine 0.09mg 0% 91% 10.4 times less than Salmon rawSalmon raw
Leucine 0.14mg 0% 91% 17.4 times less than Tuna BluefinTuna Bluefin
Lysine 0.13mg 0% 89% 3.4 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.2 times less than QuinoaQuinoa
Phenylalanine 0.09mg 0% 91% 7.4 times less than EggEgg
Valine 0.11mg 0% 91% 19.1 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 92% 17.8 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 27
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
2%
Total Carbohydrate 5g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 13mg 1%

Iron 1mg 13%

Potassium 533mg 16%

*
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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Bamboo shoot nutrition infographic

Bamboo shoot nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.