Are Bamboo Shoots Keto?

Other Vegetable
Bamboo Shoots sticker illustration
KETO VERDICTYES

Bamboo shoots are excellent for keto with ~3g net carbs per 100g. Their mild flavor and crisp texture add satisfying volume to stir-fries, soups, and curries without spiking carbs.

Bamboo shoots are excellent for keto with ~3g net carbs per 100g. Their mild flavor and crisp texture add satisfying volume to stir-fries, soups, and curries without spiking carbs.

  • Net carbs (100g)3g
  • Protein (100g)2.6g
  • Fat (100g)0.3g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3g
Total Carbs
5.2g
Fiber
2.2g
Protein
2.6g
Fat
0.3g
Calories
27

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low net carbs: ~3g per 100g fits comfortably in daily keto macros
  • Helpful fiber: 2.2g per 100g supports digestion and satiety
  • Naturally low calorie: adds bulk and crunch without macro strain
  • Neutral taste: soaks up sauces and seasonings for easy meal building
  • Great in Asian-style dishes: ideal for quick keto stir-fries and soups

HEALTH BENEFITS

  • Provides potassium to support healthy blood pressure
  • Contains phytosterols that may help support healthy cholesterol levels
  • Supplies minerals including manganese, copper, and zinc
  • Offers small amounts of vitamins (e.g., B6, E) and antioxidants
  • Low-energy-density vegetable that may aid weight management
  • Naturally gluten-free and easy on most digestion when prepared properly

PREPARATION SUGGESTIONS

STIR-FRIED

Rinse canned bamboo shoots; stir-fry with garlic, ginger, soy-sauce-low-sodium or tamari, and finish with sesame-oil. Add to beef, pork, chicken, or shrimp.

ASIAN SOUP

Add sliced shoots to hot-and-sour, egg-drop, or miso-style soups for crunch and body.

CURRY

Simmer with coconut-milk-full-fat, curry paste, and chicken-thighs or ground-pork for a hearty, keto-friendly curry.

BRAISED

Braise in soy-sauce-low-sodium, rice wine (optional), and ginger; serve as a savory side.

SPRING ROLL CUPS

Julienne with cabbage and mushrooms; wrap in egg wraps or lettuce cups for a low-carb roll.

SAUTÉED WITH GREENS

Sauté with bok-choy and shiitake-mushroom; season with oyster-sauce (sugar-free) for a fast side.

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