Bamboo Shoot Nutrition Facts: Calories, Fiber, Vitamins & Minerals
Bamboo Shoot Nutrition Facts: Calories, Fiber, Vitamins & Minerals
A detailed nutritional breakdown of labong, with a side-by-side comparison against common vegetables.
Labong is one of the most nutrient-dense low-calorie vegetables in the Filipino kitchen.
Typical Composition per 100g
Nutrient values for bamboo shoots vary somewhat by species, growing conditions, and how they're processed, but the figures below reflect typical, widely-cited values for cooked bamboo shoots and give a reliable picture of what's on your plate.
| Nutrient | Amount per 100g | Approx. % Daily Value |
|---|---|---|
| Calories | 27 kcal | 1% |
| Protein | 3.6 g | 7% |
| Carbohydrates | 6.9 g | 2% |
| Dietary Fiber | 4.0 g | 16% |
| Fat | 0.4 g | 1% |
| Vitamin C | 2–5 mg | 4–8% |
| Potassium | 400–460 mg | 8–10% |
| Iron | 2–3 mg | 10–15% |
| Calcium | ~5 mg | <1% |
| Magnesium | 5–10 mg | ~1% |
Values are approximate and vary by species, harvest conditions, and preparation method.
Macronutrients in Context
The fibrous structure of labong is what gives it its high dietary fiber content and satisfying bite.
Bamboo shoots are unusual among vegetables for their protein-to-calorie ratio — roughly 3.6g of protein for just 27 calories. Their fiber content (about 4g per 100g) is also notably high relative to their weight, which is a big part of why labong feels more substantial on the plate than its calorie count suggests.
Vitamins and Minerals
Labong contributes meaningful potassium, a scattering of B-vitamins (thiamine, niacin, B6, folate), and trace vitamin E. Its calcium content is genuinely low — under most common vegetables — so it shouldn't be counted on as a calcium source. Iron content is moderate but, as with most plant-based iron, is better absorbed when eaten alongside a vitamin C source.
Bamboo Shoots vs. Common Vegetables
| Vegetable (100g) | Protein | Fiber | Potassium |
|---|---|---|---|
| Bamboo shoots | 3.6 g | 4.0 g | ~430 mg |
| Carrot | ~3.0 g | ~2.8 g | ~320 mg |
| Potato (boiled) | ~2.0 g | ~1.8 g | ~380 mg |
| Spinach (cooked) | ~2.9 g | ~2.2 g | ~466 mg |
Bamboo shoots hold their own against far more famous "healthy" vegetables, particularly on fiber and protein — a good reminder that a humble, everyday ingredient can outperform trendier alternatives on paper.
How Processing Affects Nutrition
Boiling — the step required to make bamboo shoots safe to eat — does leach out some water-soluble vitamins (like vitamin C and B-vitamins) into the cooking water. Fiber, protein, and most minerals are largely retained. If you want to reclaim some of what's lost, the boiling water itself isn't dangerous to use in a light broth or soup base, though most cooks discard it because of the mild bitterness it carries.
Serving Size and Daily Values
A typical serving is about 1 cup, or roughly 120g of prepared bamboo shoots — a bit under 5% of a 2,000-calorie daily intake, but close to 20% of a day's fiber target. That ratio is the core nutritional case for labong: outsized fiber and mineral contribution for a very small calorie cost.
Kawayan Farm's Approach
No preservatives, no fillers — just bamboo shoots, prepared the way Filipino kitchens have for generations.
Our labong is blanched during packaging rather than heavily processed, which helps preserve as much of this nutrient profile as commercial preparation allows. There are no preservatives, fillers, or artificial additives in the jar — just bamboo shoots, prepared the way Filipino kitchens have prepared them for generations.
Get the nutrition, none of the prep work.
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