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Fermented bamboo shoot condiment; low calorie, can be high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (shredded) of Menma (30 g) has 8 calories. That works out to 27 calories per 100 g. It contains 1.4 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.7 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (shredded) · 30 g
8
KCAL / 30G
Carbs
1.4g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 33% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 30 g | 8 kcal |
| 1 tablespoon (shredded) | 15 g | 4 kcal |
| 0.25 cup (shredded) | 35 g | 9 kcal |
| 1 serving (small) | 40 g | 11 kcal |
| ½ cup (shredded) | 70 g | 19 kcal |
| 1 serving (medium) | 70 g | 19 kcal |
| 1 pack (mini) | 80 g | 22 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (large) | 100 g | 27 kcal |
Calculated from 27 calories per 100 g.
Menma is a Japanese condiment made from fermented bamboo shoots, usually sliced into strips and seasoned. It is best known as a ramen topping, where it adds a savory, slightly tangy flavor and a pleasantly firm texture.
Menma tastes savory and mildly tangy, with a gentle sweetness and the earthy flavor of bamboo shoots. Its texture is tender but still a little crisp; the exact taste varies with the seasoning used.
Menma is made by fermenting young bamboo shoots, then preparing and seasoning them for serving. Commercial versions are often flavored with ingredients such as soy sauce, so their saltiness and seasoning can differ by product.
Menma gives ramen a chewy, crisp contrast to soft noodles and broth, along with a fermented, savory note. It is commonly arranged on top just before serving rather than treated as the main ingredient in the soup.
No. Menma is made from bamboo shoots, but it is fermented and seasoned, while plain bamboo shoots are not necessarily fermented or flavored. Canned bamboo shoots can replace it in a pinch, though the taste will be milder.
Yes, ready-to-eat menma can usually be eaten straight from its package because it has already been prepared and seasoned. Check the package directions, and taste it before adding more to a dish since it may be quite salty.
Canned bamboo shoots are the closest easy substitute for menma in ramen. Thinly sliced mushrooms or pickled vegetables can also add texture, but they will not have menma’s distinctive fermented bamboo flavor.
No, packaged menma generally does not need further cooking. Add it directly to ramen or another dish, or warm it briefly if you prefer; prolonged cooking can soften its characteristic texture.
Keep opened menma refrigerated in a clean, tightly covered container and follow the package’s storage instructions. Use a clean utensil when serving, and discard it if you notice mold, an unusual smell, or a change in appearance.
You can make a menma-style topping at home, but traditional menma depends on fermentation, which requires careful preparation. For a quicker version, season cooked bamboo shoots with savory ingredients and use them as a ramen topping, knowing the flavor will differ.
Vitamins
B2
0.02mg · 2% DV
B1
0.02mg · 2% DV
B6
0.02mg · 1% DV
B3
0.21mg · 1% DV
Minerals
Sodium
234mg · 10% DV
Manganese
0.07mg · 3% DV
Copper
0.02mg · 2% DV
Phosphorus
9.6mg · 1% DV
Potassium ⭐
17mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 8 calories in 2 tablespoon (shredded) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Menma is a Japanese condiment made from fermented bamboo shoots, often rehydrated and seasoned with ingredients such as soy sauce and sesame oil. It is best known as a ramen topping, though it can also accompany other noodle dishes and rice.
Its savoury, sometimes faintly tangy flavour and tender, pleasantly chewy texture add contrast to a bowl of noodles. In Japan and at ramen shops worldwide, it is commonly served alongside broth, noodles and other toppings; at home, try it with rice or stir-fried noodles. Menma is low in calories and provides some fibre, but it can be high in sodium. Use a modest amount and taste before adding extra salt.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.