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A small pile of slender, flat bamboo shoot strips, pale tan to light brown with softly ridged, fibrous surfaces and slightly curled edges.
●Low GI

Menma Calories

Fermented bamboo shoot condiment; low calorie, can be high in sodium

CALORIES · 100 G

27kcal

GI

15low

POTASSIUM · 100 G

58mg

FIBER · 100 G

2.2g

Quick answer

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.

Menma Nutrition Facts

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%

Menma nutrition facts table · 2 tablespoon (shredded) (30 g)

NutrientAmount% DV
Calories8 kcal
Total fat0.1 g0%
Saturated fat0.02 g0%
Trans fat0 g
Sodium234 mg10%
Total carbohydrate1.4 g1%
Fiber0.7 g3%
Protein0.8 g2%

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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How Many Calories in 2 Tablespoons of Shredded Menma?

ServingAmountCalories
2 tablespoon (shredded)30 g8 kcal
1 tablespoon (shredded)15 g4 kcal
0.25 cup (shredded)35 g9 kcal
1 serving (small)40 g11 kcal
½ cup (shredded)70 g19 kcal
1 serving (medium)70 g19 kcal
1 pack (mini)80 g22 kcal
100 g100 g27 kcal
1 serving (large)100 g27 kcal

Calculated from 27 calories per 100 g.

Frequently Asked Questions About Menma

What is menma?

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.

What does menma taste like?

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.

How is menma made?

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.

Why is menma served with ramen?

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.

Is menma the same thing as bamboo shoots?

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.

Can you eat menma straight from the package?

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.

What can you use instead of menma in ramen?

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.

Does menma need to be cooked before serving?

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.

How should you store menma after opening?

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.

Can you make menma with fresh bamboo shoots at home?

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.

Menma Vitamins & Minerals

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

Menma Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Menma

To burn the 8 calories in 2 tablespoon (shredded) (30 g):

🚶

2min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

1min

Cycling

🏊

1min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Menma?

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.

How Nutritious Is Menma?

Nutrient density

Medium

42/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

52/ 100

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.

Is Menma Processed?

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.

Does Menma Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Menma Good For?

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

Menma Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.02g

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Nutrition data compiled from USDA FoodData Central and scientific sources.