Bamboo Shoots (Cooked, Blanched, Drained, with Salt) – Nutritional Information & Ingredient Details
Bamboo shoots, a staple in various cuisines, particularly in Asian cooking, are celebrated for their crisp texture and subtle flavor. When cooked, blanched, and drained with salt, they offer a light yet nutritious addition to dishes, enhancing both flavor and texture. These shoots are not only versatile but also provide numerous health benefits, packed with essential vitamins, minerals, and a modest amount of macronutrients. Below is a detailed breakdown of the nutritional content of bamboo shoots, prepared in this specific method.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 11 kcal |
| Protein | 1.53 g |
| Total Fat | 0.22 g |
| Saturated Fat | 0.051 g |
| Carbohydrates | 1.52 g |
| Dietary Fiber | 1.0 g |
| Sugars | 0.0 g |
| Calcium | 12 mg |
| Iron | 0.24 mg |
| Magnesium | 3 mg |
| Phosphorus | 20 mg |
| Potassium | 533 mg |
| Sodium | 240 mg |
| Zinc | 0.47 mg |
| Copper | 0.082 mg |
| Manganese | 0.113 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.02 mg |
| Riboflavin (B2) | 0.05 mg |
| Niacin (B3) | 0.3 mg |
| Vitamin B6 | 0.098 mg |
| Folate | 2.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Bamboo shoots themselves are not considered a common allergen. However, if they are processed or packaged in facilities that handle other allergens, such as soy or nuts, cross-contamination may occur. Always check packaging or inquire about processing methods to ensure safety for those with allergies.
Dietary Preferences
Bamboo shoots are naturally gluten-free, low in calories, and provide a plant-based source of fiber and protein, making them suitable for various dietary needs, including:
- Vegan and Vegetarian diets
- Low-calorie and Low-fat diets
- Gluten-free diets
- Low-carb diets
- Kosher and Halal diets (when prepared with appropriate seasoning)
Advice
When incorporating bamboo shoots into your meals, consider using them as a crunchy addition to stir-fries, soups, or salads. Their neutral flavor allows them to absorb the tastes of surrounding ingredients, making them a versatile ingredient in both vegetarian and non-vegetarian dishes. To enhance their flavor, bamboo shoots can be marinated or sautéed with garlic, ginger, and a splash of soy sauce.
Additionally, bamboo shoots are low in calories and high in potassium, which supports heart health by helping to regulate blood pressure. The fiber content also aids digestion, making bamboo shoots a great option for those looking to boost their fiber intake.
Conclusion
Bamboo shoots, especially when cooked, blanched, and drained with salt, are a low-calorie, nutritious addition to many dishes. They provide a variety of vitamins and minerals, particularly potassium, magnesium, and phosphorus, while being low in fat and sugar. Whether you’re looking to add crunch to your stir-fry or bulk up a healthy soup, bamboo shoots are a versatile ingredient that complements a wide range of recipes.
