Bamboo shoots: nutrition and how to use it

Fun facts

• Bamboo is a giant grass and one of the fastest growing plants on Earth. A shoot is the young sprout just poking out of the ground, picked early before it turns into a hard bamboo cane.
• 100g of bamboo shoots has about 533mg of potassium, more than a banana (about 358mg).
• They are very light at about 27 kcal per 100g, yet carry 2.6g of protein and 2.2g of fiber, more than many leafy greens.
• Vietnamese cooks use them in every form: fresh shoots stir fried, sour shoots in fish soup, dried shoots braised with pork for Tet, and bún măng vịt, duck noodle soup.

Choosing and storing

For fresh shoots, pick firm ones with ivory or pale yellow flesh and no off, sour smell. Keep boiled shoots covered in clean water in a sealed box in the fridge, change the water daily and use within 3 to 4 days. Dried shoots last a long time in a dry, airtight spot.

Cooking it well

Raw fresh bamboo shoots contain a natural compound that can release toxins, so never eat them raw. Slice them thin, boil well, pour off the water and boil again once or twice until the bitterness is gone. Dried shoots need an overnight soak, then several boils with fresh water each time. Once prepped, they are great stir fried with garlic, in soup or braised. Bamboo shoots are rich in potassium, as we cover in potassium in vegetables.

Frequently asked questions