1 cup (chopped) of Sautéed bamboo shoots (150 g) has 120 calories. That works out to 80 calories per 100 g. It contains 7.8 g of carbs, 3.6 g of protein, 8 g of fat and 3.3 g of fiber. Its 1.5 mg of Manganese covers 65% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Sautéed bamboo shoots?

Sautéed bamboo shoots are the tender, edible young shoots of bamboo, sliced and quickly cooked in a pan. They are especially familiar in East and Southeast Asian cooking, where they’re used in stir-fries, noodle dishes and other savoury meals. Fresh shoots can be hard to find in many places, so cooks often use canned or vacuum-packed ones.

Their mild flavour and crisp, slightly springy texture work well with garlic, mushrooms, soy sauce, rice or noodles. They add some fibre while remaining relatively light; a 100 g serving has 80 calories. For a less oily dish, sauté them with just a little oil and add them to vegetables or broth-based meals.

Sautéed bamboo shoots Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

2.4g

· 5% DV

Fat

5.3g

· 7% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 27% · Protein 12% · Fat 61%

Sautéed bamboo shoots Vitamins & Minerals

Vitamins

0.2mg · 12% DV

0.12mg · 9% DV

0.1mg · 8% DV

1.1mg · 7% DV

Minerals

Manganese

1mg · 43% DV

Potassium ⭐

420mg · 12% DV

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

How Nutritious Is Sautéed bamboo shoots?

Nutrient density

High

62/ 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

47/ 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.

Sautéed bamboo shoots Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Sautéed bamboo shoots

To burn the 80 calories in 100 g:

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

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

Is Sautéed bamboo shoots Processed?

NOVA 2

Minimally 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 Sautéed bamboo shoots 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 Sautéed bamboo shoots Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Sautéed bamboo shoots Fat Profile

SATURATED

0.75g

MONOUNSATURATED

2.4g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 67.5:1

Above the ideal 4:1 (67.5:1).

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🍅

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18 kcal

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18 kcal

🫑

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Frequently Asked Questions About Sautéed bamboo shoots

How do you make sautéed bamboo shoots?

Sautéed bamboo shoots are made by cooking thinly sliced shoots in a little oil, often with garlic, ginger, or onion. Boil fresh shoots thoroughly before sautéing and discard the water; drain and rinse canned shoots before adding them to the pan.

Are sautéed bamboo shoots safe to eat?

Yes, sautéed bamboo shoots are safe when the shoots have been properly prepared and cooked. Fresh bamboo shoots can contain cyanide-forming compounds, so boil them thoroughly first; canned shoots are usually already cooked but should still be heated through.

What do sautéed bamboo shoots taste like?

Sautéed bamboo shoots have a mild, slightly earthy flavor and a crisp, fibrous texture. Their subtle taste takes on the seasonings in the pan, so garlic, ginger, chili, and soy sauce are common additions.

Do you have to boil fresh bamboo shoots before making sautéed bamboo shoots?

Yes, boil fresh bamboo shoots thoroughly before sautéing them, then discard the cooking water. This preparation helps reduce naturally occurring cyanide-forming compounds. Canned bamboo shoots are usually pre-cooked, so they do not need the same initial boiling step.

Should you rinse canned bamboo shoots before making sautéed bamboo shoots?

Yes, drain and rinse canned bamboo shoots before sautéing them. Rinsing removes the packing liquid and can soften its canned flavor; pat the shoots dry if you want them to brown rather than steam in the pan.

Can sautéed bamboo shoots be made with fresh or canned shoots?

Sautéed bamboo shoots can be made with either fresh or canned shoots. Fresh shoots need thorough boiling first and tend to stay firmer, while canned shoots are convenient and already cooked; drain and rinse them before using.

How do you remove bitterness from sautéed bamboo shoots?

To reduce bitterness in sautéed bamboo shoots, boil fresh shoots before cooking and discard the water. For canned shoots, drain and rinse them well. Ginger, garlic, or gently browned onion can also balance a mild bitter note.

What should you serve with sautéed bamboo shoots?

Sautéed bamboo shoots pair well with rice, noodles, tofu, mushrooms, and stir-fried meat or vegetables. They can be served as a side dish or added to a noodle bowl; season them to match the rest of the meal.

How long do sautéed bamboo shoots keep in the fridge?

Sautéed bamboo shoots usually keep for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and discard them if they develop an unusual smell, sliminess, or discoloration.

Can you freeze sautéed bamboo shoots?

Yes, you can freeze sautéed bamboo shoots, though thawing may make their texture softer. Cool them, seal them in a freezer-safe container, and thaw in the refrigerator before reheating. For the crispest texture, prepare only what you plan to serve.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026